Congratulations to Multisport Mastery athletes for these notable race results!
October 2009:
Dan for running a 3:14 marathon at the Chicago Marathon.
Cameron for running a 3:20 marathon & qualifying for the Boston Marathon.
Vince for setting a 13 minute personal best at the Chicago Marathon.
Kris for completing the Ironman World Championship, lottery qualifier who finished strong!
Joy for completing the Ironman World Championship (for the fourth time!).
September 2009:
Danni for setting a 28 minute personal best at Augusta 70.3
Kate for setting a new personal best at the 10 mile run race
Rebecca for taking over 2 minutes off her best 5K time & placing 1st in AG, 5 OA at the race
Chris for placing 2nd elile overall at Peregrine Charities Tri.
Erich for winning his AG & placing 5th OA at Cancun 70.3.
Andrea for placing top 10 AG at USAT National Long Course Championship.
Paul for placing 4th in AG and 9th overall at Marlton Sprint.
Kara for placing 3rd in her category at Illinois State Road Race Championship.
Chris for placing 5th in his category at Illinois State Time Trial Championship.
Elizabeth for placing 1st in AG, 3rd OA at Patriots International.
Christy for setting a new personal best at Ironman Wisconsin.
August 2009:
Laura for setting a 7 minute swim PR, 61 minute bike PR, 79 minute run PR & cutting 2 hours 22 minutes off her best IM finish time!
Rebecca for finishing her first Ironman in 14:34.
Dan for setting a 19 minute swim PR, 19 minute bike PR, 52 minute run PR & slicing 1 hour 20 minutes off his best IM finish time!
Mary Ann for finishing her first Ironman in 13:24.
Barb for setting a 5 minute swim PR, 17 minute bike PR, 79 minute run PR & chopping 1 hour 19 minutes off her best IM finish time!
Nancy for toughing her day at IMLou & finishing 2nd in her AG.
Seiichi for taking 1 minute of his best Olympic distance time at the Chicago Tri.
Dave for setting a 6 minute PR at Chicago Tri.
Patrick for setting a 38 minute course PR at Chicago Tri.
Dimitrios for setting a 34 minute half IM PR at the Tjorn Triathlon.
Andrea for finishing 5th in her first road race.
Kristin for setting an 18 minute PR at Timberman 70.3!
Becca for placing 3rd in AG at Pigman
Leslie for placing 4th OA & 1st in AG at the local sprint
Stef for setting over a 3 hour personal best at the Utah Half Ironman
Meredith for placing 2nd in AG at the local half marathon
Rebecca for placing 2nd in AG at the DeGray International Triathlon
Laura for placing 2nd in AG at Pleasant Prairie triathlon
Rachelle for placing 2nd in AG at local 5K and setting a new personal best
Colleen for placing 1st in AG and top 15 OA at Hulaman Half IM
Rebecca for placing 6th in AG at Lake Stevens 70.3, setting a new personal best half marathon time, a new personal best half IM time & qualifying for the Ironman 70.3 World Championship in Clearwater!
Dan for setting a 12 minute swim PR, 46 minute bike PR at Steelhead 70.3
Kara for placing 2nd female overall (9th with men!) at Stoneman sprint
Mike for placing 3rd in AG at Stoneman sprint
Jeff for setting a 26 minute PR at Steelhead 70.3
Kris for finishing her first Ironman in 15:18
Molly for setting a 19 minute PR at Barb's Half Ironman
Vince for finishing his first half Ironman in 5:55 at Steelhead 70.3
Tina for finishing her first Ironman in 14:40 & setting a new PR at the marathon!
Colleen for going 3rd in AG & 7th female OA at Mid Summer Tri
Kate for placing 3rd in AG at Paul Bunyan Sprint
David for finishing his first half IM in 6:23 at Steelhead 70.3
Erich for placing 3rd in AG & 10th male overall at MidSummer Tri
Dawn for setting a hew PR at KC WIN Sprint
Dave for going 3rd in AG at Ripon Olympic
Kara for setting a new PR by going 4:50, placing 2nd in AG, 5th female OVERALL, fastest run split in AG & qualifying for 70.3 World Championship at Steelhead!
July 2009:
Becca for placing 2nd in AG at Heart of the Lakes.
Patrick for placing 6th overall at Evergreen Sprint.
Andrea for setting a 2 minute PR at Evergreen Olympic.
Marty for setting a 37 minute PR at Musselman Half IM.
Christy for setting a 25 minute PR at Spirit of Racine Half IM.
Danni for placing 2nd in AG and setting a 1 minute PR at the local 10 mile TT.
Rachelle for setting a 44 minute PR at Spirit of Racine Half IM.
Mary Ann for setting a 10 minute PR at Spirit of Racine Half IM.
Patty for setting a big PR at Spirit of Racine Half IM.
Kristin for setting a 13 minute personal bests at NJ State Tri.
Mike for setting a 35 minute PR on the run of Racine Half IM.
Danni for placing 2nd in AG & taking 1 minute off her best time at the 10 mile TT.
Jewell for setting at 34 minute personal best at Muncie Endurathon.
Kristi for setting a 4 minute personal best at Lifetime Fitness Tri.
June 2009:
Leslie for placing 5th overall & 1st in AG at the Race of Grace Tri.
Kate for placing 10th overall & 2nd in AG at Philly Sprint Tri & leading the race until mile 2 of the run!
Meredith for placing 3rd in AG at Tri For The Cure.
Paul for setting a 5 minute PR at the Philly Tri.
Marty for setting a 15 minute PR at the Philly Tri.
Kristin for setting a 12 minute PR at the Philly Tri.
Karin for placing 3rd overall at Cutting Edge.
Kate for setting a 12 minute personal best at Grandma's Half Marathon.
Jason for finishing Ironman CDA in 11:15, taking 69 minutes off his time from 2 years ago.
Rob for finishing his first Ironman in 10:54 with a speedy 3:42 marathon.
Colleen for taking 47 minutes off her best IM time, finishing Ironman CDA in 12:29.
Dave for finishing his first Ironman in 14:22.
Erich for finishing his first Ironman in 9:52 with an age group best 3:21 marathon & taking 2nd in his age group.
Sarah for setting a new personal best at Elkhart Lake.
Leslie for placing 1st in AG at Dragonfly Tri.
Kara for placing 5th in AG and top 15 overall at Kansas 70.3.
Rebecca for placing 5th in AG at Boise 70.3
Stef for setting a 28 minute personal best at BAM!
Anne and Becca for completing their first half IM.
Mike for setting a 41 minute personal best at Eagleman.
Tommy for setting a 3 minute personal best at Eagleman.
Joe for taking 17 minutes off his best half IM time at Kansas 70.3
Mike for taking 9 minutes of his best half IM time at Kansas 70.3
Meredith for placing 3rd in AG at Wendy's Triathlon.
Kate for having the 2nd fastest swim split of 25:44 (including pros!) at Eagleman 70.3
Danni for placing 3rd in AG at the local 10 mile TT.
Paul for taking 1st in AG at the local sprint tri.
Chris for running into 3rd in his AG at the local 10K with a smokin' 37:02.
Becca for winning 1st in AG at Pigman sprint tri.
Rachelle for taking 2nd in AG at Pigman sprint tri.
Alicia for placing 3rd in AG at the local half Ironman.
Joy for coming in 3rd in AG at the local tri.
Barb for setting a 4 minute PR at the half IM distance.
May 2009:
Andrea for placing 4th in AG at the KC Triathlon.
Danni for placing 3rd in AG at the local 10 mile TT.
David for finishing 4th in AG at Bluff Creek Triathlon.
Andrea for placing 3rd overall at the Corporate Challenge TT.
Dave for placing 3rd in AG at the sprint triathlon.
Andrea for placing 1st overall at the bike TT tryouts.
Joe for dropping 23 minutes from his best Olympic distance tri time.
David for setting a new personal best at the 10K+ distance.
Dan for taking 15 minutes off his personal best time at the SF 10 Miler.
Karin for taking 2 minutes off her personal best time at the SF 10 Miler.
Meredith for winning the 5K & setting a personal best.
Leslie for taking 3 minutes off her best Memphis in May time.
Mike for taking 26 minutes of his personal best time at Galena Triathlon.
Chris for placing top 15 in his first pro race!
Tina for setting an 11 minute PR at the UVAS Triathlon.
Kristin for setting bike and run PRs at the unexpected Harriman Duathlon.
Joy for placing 3rd overall in the Amateur Challenge at Memphis in May.
Dimitrios for setting a HUGE half marathon personal best, over 20 minutes!
Kris for taking 6 minutes off her best time at the UVAS Triathlon
Joe for taking 4 minutes off his best Memphis in May time.
Sara for placing 5th in her AG at Harriman!
Tommy for setting a 5 minute PR at Memphis in May.
Becca for placing 2nd in AG at the Gear West Duathlon.
Christy for setting a 9 minute PR at Memphis in May.
Kara for placing 1st in AG, 5th overall & dropping 3 minutes off her personal best at Quarryman 10 Miler.
Mike for placing 5th in AG & dropping 7 minutes off his personal best at Quarryman 10 Miler.
Joy for earning USAT All-American status for 2008.
Erich for earning USAT All-American Honorable Mention for 2008.
Chris for dropping 39 minutes off his best time at Wildflower half Ironman.
Erich for placing 5th overall in the collegiate division at Wildflower.
April 2009:
Meredith for setting a personal best at the Boston Marathon with a finishing time of 3:29:28.
Leslie for winning her AG & placing 4th overall at the sprint tri.
Wendy for taking 5 minutes off her best time at the Nashville Half Marathon.
Jeff for placing 6th overall & 1st masters at the 5K.
Mike for completing his first Boston in 3:37.
Joe for taking 2 minutes off his best sprint triathlon time at Pioneer Sprint.
Kris for taking 26 minutes off her best marathon time & qualifying for Kona via lottery slot.
Jason for placing 6th in AG at Rage Half IM & taking 31 minute off his best half IM time.
Stef for taking 46 minutes off her best course time at the Rage Triathlon.
Erich for placing 3rd in AG at New Orleans 70.3 & qualifying for the 70.3 World Championship.
Laura for placing 2nd in AG at Run Through The Hills 10K.
Paul for placing 3rd in AG and 10th overall at the 5K.
Rachelle for dropping 22 minutes off her best half marathon time.
March 2009:
Barb for dropping 7 minutes from her best half marathon time at March Madness.
Leslie for winning her AG at Rebelman Sprint Tri.
Laura for dropping 16 minutes from her best half marathon time at March Madness.
Rebecca for dropping over 8 minutes from her best half marathon time at Whitby Island Half Marathon.
Molly for dropping 6 minutes from her 10K personal best.
Robyn for placing 2nd in AG at Rebelman Sprint Tri.
Jessi for placing 5th in the Walla Walla road race.
Colleen for setting a personal best half marathon time.
Meredith for dropping 3 minutes from her best half marathon time & placing 2nd overall.
Rebecca for setting a new personal best at the half marathon.
Danni for setting a new personal best at a 5K.
Vince for setting a new persona best at the Shamrock Shuffle.
Mike for dropping 8 minutes from his best 8K time at the Shamrock Shuffle.
Dan for setting a new personal best at the Shamrock Shuffle 8K.
Jessi for placing 6th overall at the Mason Lake road race.
Sunday, June 21, 2009
Friday, June 19, 2009
Focus Fully
What does it take to achieve your goals in a race or every day?
To focus fully.
We live in a world with many distractions. Not just that but when we race we place ourselves on the line – our reputation, our personal expectations, input from our watches/GPS, evaluation of what our performance means. With so much external input it is difficult to focus fully on what we want to do.
But the best performers learn to manage these distractions, to push aside expectations from others, external factors (rain, heat, wind), worries about other competitors in order to focus on themselves.
How can you improve your focus?
1 – Take the time to focus fully in daily life. When you are working, turn on talk radio and focus intently on what you are doing. Try reading with headphones and learn to block out the noise.
2 – Take the time to focus fully in training. At least once a week, get out there by yourself and learn to manage your emotions and thoughts without input from others. Learn to push yourself – especially if you are training for Ironman the ability to work with yourself for long periods of time is critical.
3 – Train naked. Once a week leave the GPS, watch, bike computer, power meter at home. Go by feel. If you’d like, cover up your technology, go by feel and get back home to compare how you felt with what happened. Are you overworking or underperforming? Focus on how it feels to achieve a certain speed.
4 – Have a mantra. Before your next training session, think of one word or a key phrase that you would like to feel/achieve. Your word might be “fearless”. Repeat that word to yourself throughout the session. When you find yourself at a low point or digging deep, repeat your key word/phrase to distract from the pain and focus on being fearless instead.
5 – Take a technology break. Limit your daily diet of blogs, Facebooking, email to focus fully for at least one day a week. Let go of worrying about what everyone else is doing or keeping up. Take one day to focus on yourself and your goals.
6 – Plan your path. Start piecing together a plan for your next race. Sure, it might be early but the more you plan your path, the better you’ll know where to go. Focus on the steps of that plan over and over again until they become automatic and just need to play out on race day.
7 – Develop tunnel vision. Bad workouts, good workouts – they are part of being an athlete. Rather than perseverating on the bad workouts, keep looking ahead to your vision and goal. Have tunnel vision. Do not look behind at bad performances or workouts – these are must steps along the path to where you want to go.
8 – Release any regret. Let go of the need to compare yourself to who you were or where you were. Injuries, aging, life events – these are all part of moving forward in life as an athlete. Do not look back with regret or longing for who you were. You can be that athlete again – or a better version at a different point in life. Instead, focus on where you want to go. Make a list of “WHY I CAN” get to that next goal.
9 – Speak only in positives. Learn to focus solely on the positives in each training session. There will be many ups and downs in training – when you record your training, speak only in positives. How did you turn that challenging situation around? Why did it make you a better athlete?
10 – Practice makes perfect. Embrace every opportunity to refine your focus. Focus is not something to turn on for race day. It is like swim technique – the more you practice, the more efficient you will be at drawing on that focus and using it to your advantage on race day.
To focus fully.
We live in a world with many distractions. Not just that but when we race we place ourselves on the line – our reputation, our personal expectations, input from our watches/GPS, evaluation of what our performance means. With so much external input it is difficult to focus fully on what we want to do.
But the best performers learn to manage these distractions, to push aside expectations from others, external factors (rain, heat, wind), worries about other competitors in order to focus on themselves.
How can you improve your focus?
1 – Take the time to focus fully in daily life. When you are working, turn on talk radio and focus intently on what you are doing. Try reading with headphones and learn to block out the noise.
2 – Take the time to focus fully in training. At least once a week, get out there by yourself and learn to manage your emotions and thoughts without input from others. Learn to push yourself – especially if you are training for Ironman the ability to work with yourself for long periods of time is critical.
3 – Train naked. Once a week leave the GPS, watch, bike computer, power meter at home. Go by feel. If you’d like, cover up your technology, go by feel and get back home to compare how you felt with what happened. Are you overworking or underperforming? Focus on how it feels to achieve a certain speed.
4 – Have a mantra. Before your next training session, think of one word or a key phrase that you would like to feel/achieve. Your word might be “fearless”. Repeat that word to yourself throughout the session. When you find yourself at a low point or digging deep, repeat your key word/phrase to distract from the pain and focus on being fearless instead.
5 – Take a technology break. Limit your daily diet of blogs, Facebooking, email to focus fully for at least one day a week. Let go of worrying about what everyone else is doing or keeping up. Take one day to focus on yourself and your goals.
6 – Plan your path. Start piecing together a plan for your next race. Sure, it might be early but the more you plan your path, the better you’ll know where to go. Focus on the steps of that plan over and over again until they become automatic and just need to play out on race day.
7 – Develop tunnel vision. Bad workouts, good workouts – they are part of being an athlete. Rather than perseverating on the bad workouts, keep looking ahead to your vision and goal. Have tunnel vision. Do not look behind at bad performances or workouts – these are must steps along the path to where you want to go.
8 – Release any regret. Let go of the need to compare yourself to who you were or where you were. Injuries, aging, life events – these are all part of moving forward in life as an athlete. Do not look back with regret or longing for who you were. You can be that athlete again – or a better version at a different point in life. Instead, focus on where you want to go. Make a list of “WHY I CAN” get to that next goal.
9 – Speak only in positives. Learn to focus solely on the positives in each training session. There will be many ups and downs in training – when you record your training, speak only in positives. How did you turn that challenging situation around? Why did it make you a better athlete?
10 – Practice makes perfect. Embrace every opportunity to refine your focus. Focus is not something to turn on for race day. It is like swim technique – the more you practice, the more efficient you will be at drawing on that focus and using it to your advantage on race day.
Monday, June 1, 2009
June's Featured Athlete
Multisport Mastery is proud to announce June’s featured athlete(s):
Well Fit Ironman Wisconsin Training Program
Or – IRONMOO!
The Well Fit Ironman Wisconsin Training Program started in February with the goal of guiding 16 athletes across the finish line in Madison in mid-September. Well Fit coach Keith Klebacha and I created an organized training plan for the athletes to follow each week. Delivered weekly through Training Peaks, their plan provides them with detailed workouts for swim, bike, run, strength and more (the other things that make for athletic success!).
Rather than just provide a training plan, we meet as a group twice weekly; once for a cycling class using the Well Fit Training Center computrainers and another time for a technique-focused swim at a local pool. The class setting provides Keith and I the opportunity to interact personally with each athlete, to answer their questions, check in on their training and provide any other support.
The 16 athletes share nothing other than a common goal and a love for the sport. They come from diverse backgrounds, experiences and speeds. Each athlete, however, is 100 percent committed to the big picture – crossing the line at Ironman. For most, this is their first journey to the line. For some their first triathlon. The experienced athletes share their advice and stories while the newer athletes share their fresh perspective and vigor for the sport. Combined, they are a dynamic group with infectious energy.
What stands out the most about the group is not just their fun-loving attitude about the sport but their willingness to just do the work. Most balance busy careers, family, children and other interests with training for Ironman. They leave the planning and thinking to the coaches – and when it’s time to do the work they are ready for it. They follow directions and when they are unsure, they ask. Having coaches that are accessible and experienced helps with this. Moreover, having access to the Well Fit Training Center for cycling, Endless Pool swimming, strength training and other group workouts makes the experience that much more valuable and convenient when living in a major metropolitan city.
Over the past few months, the group has truly transformed into iron-machines. Physically, they look leaner, stronger and fit. But that’s not all. Within 8 weeks, they improved their bike test results by an average of 40 watts. On average, they dropped 59 seconds from their run test pace. And the pool? How about an average 10 seconds per 100 improvement as a whole.
Testing is one thing, racing another. Dan dropped 15 minutes from last year’s time at the Soldier Field 10 Miler. Mike dropped 26 minutes at the Galena Triathlon. Donna came in 2nd overall at a local 5K. Veronica, who could run only a few miles back in September, held her best yet pace at the Riverbank 25K (that would be 15.9 miles!). Ryan set a personal best at the Shamrock Shuffle 8K. Karin bested her past times in everything from the 5K to 10 mile distance. Overall, the team is setting personal bests, recovering strong and as they say – making big deposits into their Iron bank.
What makes this group click? An organized training plan with coach support is helpful but I believe it’s encouraging these athletes to see themselves as a team. While triathlon is an individual sport, together their spirit as a team will help each athlete excel on race day. Ironman is a long day. Hearing your name or seeing a familiar face over the course of 140.6 miles? Well, that goes a long way.
Every week I look forward to driving into the city to meet with the group. Each athlete is a pleasure to work with and brings something special to the group. I am counting the weeks until I get to stand along a street in Madison watching each of them chase down their iron dreams. Until then I will enjoy watching them grow as athletes and as a team.
How do you get involved in a training program like this? Plans are already in the works for a 2010 early season Ironman program to start in late fall 2009. Contact Liz at multisportmastery at comcastdotnet for further details.
For more information on the variety of programs offered through Well Fit or their state of the art multisport training facility, please visit: www.wellfitinc.com.
Well Fit Ironman Wisconsin Training Program
Or – IRONMOO!
The Well Fit Ironman Wisconsin Training Program started in February with the goal of guiding 16 athletes across the finish line in Madison in mid-September. Well Fit coach Keith Klebacha and I created an organized training plan for the athletes to follow each week. Delivered weekly through Training Peaks, their plan provides them with detailed workouts for swim, bike, run, strength and more (the other things that make for athletic success!).
Rather than just provide a training plan, we meet as a group twice weekly; once for a cycling class using the Well Fit Training Center computrainers and another time for a technique-focused swim at a local pool. The class setting provides Keith and I the opportunity to interact personally with each athlete, to answer their questions, check in on their training and provide any other support.
The 16 athletes share nothing other than a common goal and a love for the sport. They come from diverse backgrounds, experiences and speeds. Each athlete, however, is 100 percent committed to the big picture – crossing the line at Ironman. For most, this is their first journey to the line. For some their first triathlon. The experienced athletes share their advice and stories while the newer athletes share their fresh perspective and vigor for the sport. Combined, they are a dynamic group with infectious energy.
What stands out the most about the group is not just their fun-loving attitude about the sport but their willingness to just do the work. Most balance busy careers, family, children and other interests with training for Ironman. They leave the planning and thinking to the coaches – and when it’s time to do the work they are ready for it. They follow directions and when they are unsure, they ask. Having coaches that are accessible and experienced helps with this. Moreover, having access to the Well Fit Training Center for cycling, Endless Pool swimming, strength training and other group workouts makes the experience that much more valuable and convenient when living in a major metropolitan city.
Over the past few months, the group has truly transformed into iron-machines. Physically, they look leaner, stronger and fit. But that’s not all. Within 8 weeks, they improved their bike test results by an average of 40 watts. On average, they dropped 59 seconds from their run test pace. And the pool? How about an average 10 seconds per 100 improvement as a whole.
Testing is one thing, racing another. Dan dropped 15 minutes from last year’s time at the Soldier Field 10 Miler. Mike dropped 26 minutes at the Galena Triathlon. Donna came in 2nd overall at a local 5K. Veronica, who could run only a few miles back in September, held her best yet pace at the Riverbank 25K (that would be 15.9 miles!). Ryan set a personal best at the Shamrock Shuffle 8K. Karin bested her past times in everything from the 5K to 10 mile distance. Overall, the team is setting personal bests, recovering strong and as they say – making big deposits into their Iron bank.
What makes this group click? An organized training plan with coach support is helpful but I believe it’s encouraging these athletes to see themselves as a team. While triathlon is an individual sport, together their spirit as a team will help each athlete excel on race day. Ironman is a long day. Hearing your name or seeing a familiar face over the course of 140.6 miles? Well, that goes a long way.
Every week I look forward to driving into the city to meet with the group. Each athlete is a pleasure to work with and brings something special to the group. I am counting the weeks until I get to stand along a street in Madison watching each of them chase down their iron dreams. Until then I will enjoy watching them grow as athletes and as a team.
How do you get involved in a training program like this? Plans are already in the works for a 2010 early season Ironman program to start in late fall 2009. Contact Liz at multisportmastery at comcastdotnet for further details.
For more information on the variety of programs offered through Well Fit or their state of the art multisport training facility, please visit: www.wellfitinc.com.
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