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!

Montalto's Enjoy Austin

OK...more eating issues surrounding 3SF athletes. I ask them to send me race reports and pics from the race and I continue to receive pictures around eating! If it weren't for the posted race results I would have to wonder if anyone raced at all. On the contrary, Jamie deserved some fries! She finished her first half IM event, with Mark cheering her on, while she swam, biked (on her new bike), and ran her way into IM history. She said she struggled with the heat, but managed to stick with it and push through. Jamie was unfortunate to be cut just short of the finish for the IM Kansas event as the result of inclement weather. Good news is that her swim time and bike time improved from the IM Kansas event. Great job Jamie...hope you enjoyed those fries!!!

Tim Enjoys Post Race Meal??

OK...good thing I don't attend these events with some of the 3SF athletes. Tim Bruck had a great half IM in Austin. He completed his first ever half IM event under 6 hours and I guess he felt like that entitled him to a special treat. All day I preach moderation...and you see how well my athletes listen! Well, Tim is kind of a rebel. The ONLY athlete I have ever had that goes out for his first IM event and gets slapped with a 4 minute drafting penalty! The officials threw him in the penalty box for four minutes. I guess Tim thought he just needed a little break...that is definitely one way to go about it. Way to go Tim!

Newest 3SF Couple

Welcome our first 3SF newly weds...Mark & Jamie Montalto! I had the distinct honor of introducing Mark and Jamie. On Sept 20th they tied the knot in Herman, MO. Of course being avid multisport athletes, they decided the best thing to doing to start their new lives together was to have a bike ride the morning after the wedding. It was a great 30 mile ride along the KATY trail in Herman, MO. We finished the ride and decided finish the ride with a sweet treat from the "Chocolate Box." In celebration of their wedding we had a great excuse to deviate from the healthy eating habits of mulisport athletes and gorge ourselves with outstanding chocolate treats! I look forward to watching Mark & Jamie accomplish their new life & race goals together. Congratulations Mark & Jamie!

Rick Joins 3SF & Completes First Tri

Rick Friesen...one of the newest 3SF athletes just recently completed his first tri in Colorado. Here's a quick report of his race. Great job Rick! "Big race yesterday...it was awesome. Lots of fun. Race got off to a pretty good start. The first leg of the swim was right into the sun, it was hard to sight, and I was pretty winded after a couple minutes. I took a deep breath and calmed down and once I got around the first buoy, I got in a nice rhythm and the rest of the swim went pretty well. I was out of the water in less than 18 minutes, which I was happy about. It was a little slower than I usually swim that distance, but in open water, at altitude and the fact that I probably added about 100m by not swimming in a straight line, so I was really happy with that. After the swim, I was definitely tired, but excited to get on the bike. It took a little while to get going, but after a while, I felt pretty strong. Then came the run. Miles 1 and 3 sucked ass, but mile 2 was pretty good. But even though it was physically and mentally tough, it was so much fun, and I was really proud of how well I did. I'm really excited to work hard to get better for next time."

My buddy...

I just thought today I would share my best kept training secret with all of you. He is my coach & best friend. After a hard day at the gym coaching & training he always makes my day better. Children represent our future. They are our hope for a better future. They are the personal legacy we leave behind. I can't think of a better way to honor my son than to share him with the world...yeah this is a little mushy, but so what. That is the way it is when you become a daddy. Sure, I don't train as much, race as much, and probably put on a few pounds...but the bottom line for me is the feeling I get when my little guy throws out, "Dada...race?"...and away we go! This is the best time I have ever had with training. I hope you enjoy the pic and hope that all of you athletes out there that are moms & dads or soon to be take time to share your passion with your children...life is a race...enjoy it!

Time to Grow!

Things have been busy for 3SF...thus my lack of regular blogging. Because of continued success, I am introducing our newest 3SF coach...Nancy Strickland. Nancy has a big background in multisport coaching and pesonal training. She has numerous 1st place overall finishes in short course. Her experience includes a BS in Exercise Science and over 10 years of developing training plans for multisport athletes and general fitness clients. She maintains National certifications personal training, triathlon, cycling, swimming and group fitness. Nancy is a great coach and motivator. She is a welcomed addition to the 3SF coaching staff. To reach Nancy email her at nenastrickland@comcast.net. She would love to hear from you!