KC Weekend Event a Success!

The KC Marathon Weekend was a great success for 3SF athletes. In the half marathon, Brad Meara(1:26:38), Whit Plunkett(1:50:16), Anne Stichnoth(1:58:54), & Marcelle Bruck(1:52:39) all set new PRs. Jenny Cook had a great time(1:57:21) recently returning from injury. Julie Houts(2:31:41) completed her first half-marathon guided by her good friend Sara Plunkett. Jimmy Montalto(3:26:34) finished with a strong marathon despite making a couple bathroom stops along the way! Susan Plunkett(41:01) completed her first 5k. Coach D(4:17:17) had a tough day with the marathon, cramping from 18 through the finish...yuk! But it was fun for all and afterwards we celebrated with lunch on the plaza. Good job gang!

Jenny Cook Starts to Ride...

So what's next now that Jenny has won the 2008 MARA Grand Prix Race Series? Well it is a new bike and new training as she will prepare to tackle her first season of road racing & multisport in 2009. Just got an email from Jenny and she is as giddy as a kid in a candy store, and who wouldn't be with a new ride like this one...all the bells and whistles. If Jenny is anything on the bike like she is on the run watch out...she will be a speedy flash of yellow & black! Congrats Jenny on your new ride. Look forward to seeing you on the road.

Meet Brad Meara

Just wanted to take a moment to introduce Brad Meara...newest member of 3SF. Brad is an MD, daddy, & an avid multisport athlete...but more than this he is a real class act. At the 2008 IM Austin event, Brad stepped up and wrote the check for Luke to cover his entry for World's. Although Luke posted a great finishing time, he did not expect to have a shot at 2009 World Championships. But when it rolled-down to him, he did not have his $$$ with him to cover the cost and Brad wrote the check for him. If Brad would have not done this, the spot may have rolled down to him...talk about sportsmanship and a true friend! Not to worry though. Brad is on his way to his own slot for World Championships. He is a great person and great athlete, and 3SF is lucky to have such an athlete. Welcome Brad...see you out training!

Side Plank for Core Muscle Strength

Core mucle strength is critical for runners & multisport athletes. Having a strong midsection helps stabilize the body while in motion and reduces fatigue and risk of injury during endurance events. Here is a great illustration of the side plank taken from About.com: exercise: To complete this exercise begin by lying on your side. Push up so that your body is supported by the right arm, feet stacked. Straighten left arm and sweep the left arm down and twist the body, turning it toward the floor while keeping the rest of the body in place. Add this ab exercise to any routine to help increase core muscle strength.

Kids Embrace Triathlon

I have seen many athletes have life altering experiences during triathlon. Children are no exception. During the 2008 Hy-Vee Kids Triathlon these two young ladies experienced one of those moments. One of the young ladies was too late to enter the race but decided that it was important for her to be at the event in support of her best friend. Over the course of the event the cheering & support of one young lady helped her friend go from being last place out of the water to finishing the event strong enough to secure a medal spot for her age group. This picture reflects the appreciation they had for each other. Over the course of my life I have had the opportunity to participate in many sports. In other sports I have never seen the level of support & ecnouragement that multisport athletes provide for each other. I have developed long lasting relationships as the result of participating in multisport events. This is a great example of how children also have the opportunity to do the same. So get them involved! Teach them the sport, take them to events. Encourage their efforts and praise their achievements and you will help them develop a love for a sport that can last a lifetime. For more information on children and multisport visit www.alivewithmissionme.org.

Wise-Cook Wins 2008 Mara Grand Prix...

OK...I have coached a lot of people but here is one of the most determined athletes I know. Jenny was able to hang on and win this years MARA Grand Prix Series. It is a remarkable feat in its own right, but especially sweet for JC. During this journey she has faced the personal struggle of her brother being diagnosed with cancer and fighting for his life. She has faced injury...and through all of this she kept her head high and believed in her own ability to overcome. JC has been able to put it all together and pull off one of her life-long running goals. I am honored to be her coach and have her zest for running and life rub off on me. Keep "throwin it down" Jenny! CONGRATULATIONS!

Plunkett Shows Off New Suit...

Whit is my "gear guru." Here he is showing off his new wetsuit during the half IM at Austin. This was Whit's first IM event and overall he did a great job. Whit is a great success story. When he came to 3SF he was your typical hardworking American male. At 252lbs, Whit was struggling to briskly walk on the treadmill. Two years later he is hanging around 185-190lbs, has completed numerous multisport events & half-marathons. He is becoming a machine on the bike (averaged over 17mph for his first IM event) and can do speed work under 7min/mile. Whit is a great example of dedication & commitment to changing his lifestyle. Can't wait to see what he throws down next season!