And just like that… back into the swing of another school year folks. We kicked it off with our annual, district-wide, health & wellness fair. Events with Sole race director, Brad Illing, presented us with this snazzy check for $5,000, which when put with money raised from our Spartan Stampede, and other champion fundraising efforts, makes it look more and more like we might just make it through another year. I always love a good fight! Illing put up five bucks for every entrant into the May 23rd half-marathon, 10k, and 5k. The town of Windsor and company, turned out 1000 runners. Howabout that for community spirit? Wait ’till 2011…

What else is going on? Well, here’s a list of some fun stuff…

• Point Positive athlete, Chuck Potter, PR’d  today at Timberman 70.3. It’s lookin’ like that Pyrenees Multisport camp paid off! (Chuck’s idea). Lookout Ironman Arizona!!! Someone’s in the hunt for an Ironman PR (and it’s not just Coach B).
• Point Positive athletes Nick Sandahl and Doug Wilson have both signed up for Ironman Coeur d’Alene. Hoo-Yaaa!
• Point Positive athletes Jeff Ottoboni, Matt Gallo, and David Tett are in the running for CIM on December 5th. Matt (and hopefully Wilson) are Boston-bound in April!
• Rod Matteri secretly longs for a return to IM Cd’A in 2011 dressed in full BORG regalia, replete with mask and cape.
• Nick Sandahl will be running the Healdsburg Marathon on 10/10/10. Doug Wilson will be running the Silicon Valley Marathon on Halloween. Carlo Piscitello will be running his first Half-Marathon at the other Healdsburg Half-Marathon on 10/30.
• Bob and Kevin both bonked on the group ride yesterday. That was swell. Garmin data
• A tired Coach Bob has completed his first week of triathlon-specific training since 2007 >>> Training Log
• Coach B has finally figured out how to use GarminConnect to display his Tahoe Rim Trail 100 data.
• And last but not least, Bob did his first official TRX workout in the garage today. I found this great YouTube vid with USAT Coach Bob Seebohar (think Metabolic Efficiency), who provides 3 great TRX exercises specifically for triathletes. I did most of this but I have  a long way to go. Think about using TRX in your training this winter. OH the pain!!!

>>>  POINT POSITIVE  <<<

Athletes

Some interesting things people put in their transparent Special Needs Bags for this Ironman-Distance Triathlon:

→ Cans of Pringles potato chips (stashed in multiple bags!)

→ A tiara

→ Individually sandwiched bagged slices of cheese pizza

→ Fritos (loose, i.e., not in their original packaging)

→ Red Bull

→ a bottle of Ibuproven (that’s it)

→  a liter bottle of iskiate (water, chia seeds, with lemon juice)

→ candy bars! (you name it, we saw it)

→ a card from a loved one (to be discovered in a time of special need)

→ coolers (cold beverages within)

→ Vibrams (must have been for the bare-footer I later saw; maybe packed those for the third loop!)

A quick follow-up on Vineman 70.3…  As I was occupied on the Tahoe Rim Trail the weekend of Vineman 70.3, I wasn’t available to be on the Vineman course cheering on three Point Positive athletes:  Jeff Ottoboni, Eric Gardner, and Nick Sandahl. All three guys established personal bests for the 70.3 distance on 7/18. These fellas are making terrific progress as endurance athletes. They will next hit the Big Kahuna Triathlon in September, which I plan to attend. At Vineman 70.3, Eric validated his lottery slot to the Hawaii Ironman Triathlon this October. Excellent! After Kahuna, Jeff will use the Healdsburg Half-Marathon as a stepping-stone to the Californian International Marathon (CIM) in December. Nick Sandahl will be running the marathon in Healdsburg on 10/10/10, or is he running CIM too? Or both???

Furthermore, congrats to Greg Goebel on his solid performance at Vineman 70.3, which came just 3 weeks after his sub-11 performance at Ironman Coeur d’Alene. And a final congrats to David Tett, a new Point Positive athlete who, under the tutelage of Jennifer Hampson at Parkpoint Health Club, also established a personal best for the 70.3 distance. David has come on-board Point Positive as an aspiring Ironman triathlete. With his insatiable curiosity and impeccable attention to detail, I’m excited to be working with David.

I’d also like to welcome Carlo Piscitello to the Point Positive roster. Carlo and I established a great working relationship as Parent/Teacher. I had the great privilege of working with his daughter, Sterling, in my Math class at Windsor Middle School last year. Carlo has embarked on the inspired quest to complete his first marathon. Training has begun in earnest. Carlo will also run the Healdsburg Half-Marathon on October 10th. Welcome again to Carlo and David!

______________________________

Another Point Positive athlete, Chuck Potter, recently went to France to shift his triathlon training into high gear. Chuck and his wife, Michele, have just returned from their epic adventures with Pyrenees Multisport, where they not only got in some awesome training but also took in a few stages of Le Tour de France. Tres bon, magnifique! Next up for Chuck, the Timberman 70.3 Triathlon in New Hampshire on August 22nd! He’ll be packing some French fitness! Bon chance Monsieur Potter!

>>>  Point Positive!  <<<

Athletes, Races, Vineman

Ironman is a happening. The nerves all inevitably lead to the water at 7am on raceday with 2,500 tapered triathletes, ready to go the distance. Sometimes it all comes together, sometimes it doesn’t. But as someone wiser than I once wrote, “Without a certain continuity of effort, without a certain duration or repetition of purpose, the soul is never deeply moved.” And that’s what it’s ultimately about, really:  You set a goal. You do the training. And you do your best to execute according to plan. On the other side, regardless of what happens to you between the start and finish, you realize that your place will never be with those cold and timid souls that know neither victory nor defeat.” We race because we move forward, in more ways than one. Plus, we get to drink frothy, cold ones after.

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TWO DAYS OUT

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ONE DAY OUT

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THE TRIATHLON EXPO (AKA: IRONMAN TRIATHLON’S MONEY MAKING MACHINE)

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RACE DAY

Greg Goebel, Matt Gallo, and Rod Matteri on the bike around mile 95.

Greg on the bike – YouTube

Matt on the bike – YouTube

Rod on the Bike – YouTube

l

Greg Yaeger finishing the run – YouTube

POST RACE

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CONGRATULATIONS TO ROD, GREG G, MATT, SHAUN, JOHN, TIM, GREG Y, BILL AND ALL THE FINISHERS AT THIS YEAR’S IRONMAN COEUR D’ALENE TRIATHLON. I HAD A BLAST OUT THERE YELLING AT YOU ALL D*MN DAY!  : )

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COMPLETE RACE RESULTS HERE

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>>> Point Positive! <<<

Athletes, Ironman Coeur d'Alene

Another school year is coming to a close. Whew! I still don’t know how teachers who aren’t endurance athletes manage. I’m actually enjoying my final days with my kiddos and having “some” fun this week getting back into my old routines of riding and running to-n-fro school each day. With the exception of a rainy ride yesterday, it’s been a welcomed return to car-less commuting.

Also, I had the pleasure of doing my first clinic at Echelon Cycle & Multi-Sport last week on Tapering for Triathlons. Here’s a Top-10 Taper Tips from my presentation:

1. You must have a periodized plan in place with an effective taper built in. Work backwards from race-day.

2. You need a substantial amount of volume from which to effectively taper down (seriously!)

3. Expect to experience some amount of lethargy as you decrease you training volume. It’s normal and a sign you’re doing it right.

4. Maintain intensity during your taper (intensity is defined as race-pace or slightly faster).

5. It’s better to come into your race 10% under-trained than 1% over-trained.

6. For longer races, there’s nothing you can do 10 days out from an event to improve your fitness.

7. During your taper, re-commit to the fundamentals of training, namely, proper rest, adequate hydration, and good foods.

8. Write your race plan during the week of your event. Write it in the past tense (looking back on your perfectly executed race!)

9. Shift your mindset from training mode to rest/recovery mode. You are absorbing and growing stronger each day!

10. Maintain a positive outlook as the race draws near. Optimism builds strength!

Next up, I’d like to welcome two new Point Positive athletes. First up, is Eric Gardner, who will be taking a trip to the Big Island in October. He’ll also be getting in shape for the big dance by hitting Vineman 70.3 in July. Eric is the first athlete I’ve worked with going to “The Show.” I have to say I wouldn’t mind going back someday. That’s my favorite triathlon, hands down. Once you do it, it keeps calling you back. So, be careful Eric!

Secondly, a recent phone call to an old friend has led to a new partnership. Chuck Potter, now of Germantown, Maryland and formerly of Cambridge, MD (home to the EagleMan & ChesapeakeMan Triathlons) is now embarking on a new journey to Arizona in November. He’s relocating to AZ only long enough to set a new Ironman PR. It’s a thrill to be working with Chuck since, for years, he graciously opened his house to poor student-athletes like myself, who were always in need of great homestays. I have some wonderful memories of my races at EagleMan; my 70.3 and my half-marathon PR still reside there!

When I first met Chuck, he was winning the local YMCA fun-run 5k’s. Then after a few years of “encouragement,” he signed up for the EagleMan 70.3 and hasn’t looked back. In 2006, he “encouraged” me (mercilessly) until I pulled the trigger and signed up for Ironman Coeur d’Alene, where he completed his first Ironman Tri. Since then, Chuck married a fellow rock-star triathlete, Michelle, and the duo does swim-bike-run trios all over the place. Chuck & Michelle will be getting some solid training in this summer, building up to IMAZ by hitting the Pyrenees in July and catching some of the Tour while they’re at it. Welcome to Chuck and Eric. I’m looking forward to our 2010 journey!

Running by the news stand on the way home today, I caught a glimpse and had a chuckle at the front-page headline from Lance Armstrong, “Does it always rain here?” Lance tweeted this upon his arrival to Santa Rosa yesterday. Armstrong has brought the rain with him each time he’s come to SR for the Tour of California. It’s especially odd that it rained on May 17 in Sonoma County, and unfortunate since the race was moved partly to have better weather for the riders. No worries though, the rest of the race should be pretty sweet for Lance, Levi, and the boys racing the ToC this week. That’s one helluva ride!

Great YouTube vid taken by Michael Cook. Check out Michael’s sweet blog @ seetherace.wordpress.com

I was on the fringe of the excitement over the weekend having been up in Auburn doing engagement photos and pie tasting with my lovely fiancee, Amanda. I did squeeze in a sweet long run on the Pioneer Express Trail while Amanda was getting her hair done. I have to admit, the photo session was quite the adventure and I definitely need the calories in the pie I shoveled down.

Point Positive athletes, Marc Kelley and Nick Sandahl, are gearing up for the triathlons in Auburn this weekend while a lot of folks here at home will take in some events at the inaugural Windsor Green Half-Marathon, 10k & 5k. 1000 athletes are expected, including many of Mr. Shebest’s students. Over $5000 was raised for our Windsor Health & Wellness Department. Thanks to race director Brad Illing and Loren Barker (my former principal at Windsor Middle School) for their tremendous and tireless efforts.

Events With Sole

Brad Illing, who is also doing IM Coeur d’Alene this year may not be racing this weekend but I know three guys that are using the half-marathon as part of their Ironman build. Rod Matteri, Greg Goebel, and Matt Gallo will be out taking in the first-ever event. Jeff Ottoboni is toeing the line at the 13.1 as well to continue steeling his legs for the incipient Vineman 70.3. Finally, Amanda and I will be out taking part in the 10k and enjoying all the race-day festivities. Windsor is ripe for an event such as this. The race is sold out but come on down anyway. It’s gonna be a fun time out there!

In closing, I’d like to pay a special thanks to Kim Derum of New Vintage Print, Inc for working so closely with me to create some sweet new business cards in time for my clinic at Echelon. I was amazed at Kim’s professionalism, creativity, and efficiency. It sure is nice having a card to hand to folks when they ask for one!

>>>  Point Positive!  <<<

Athletes, Tapering, Training

Congratulations to Point Positive athletes, Marc Kelley and Nick Sandahl, on their awesome efforts at the 2010 Vineman “Showdown at Sundown,” held at McNear’s Beach on the beautiful San Pablo Bay. Marc racked up a 2nd place finish in his age-group and Nick rocked a Top-10 finish in his age-group as well, finishing 9th! Checking out Showdown race results I also found that friends, Layne Scoggins, Jenny Latourette, and Kevin Buchholz (names that jumped out at me) also climbed to top-10 finishes. Congrats to all!

"It was a tough course." -Jeff Ottoboni

Congrats to another fabulous Point Positive triathlete, Jeff Ottoboni, for completing his second Olympic-distance event at the new Reservoir Triathlon in Morgan Hill. Jeff reports he had an excellent racing experience and is already looking forward to his Vineman 70.3 training. 2010 is an exciting year of firsts for Ottoboni, with his upcoming Vineman in July, as well as the Sacramento International Marathon (CIM), for which he just registered last week. Armed with an incredible “will-do” attitude, the sky is the limit!  “I am so much faster than I was 8mo ago.” Magic to my ears Jeff. Keep up the great work.

Echelon Owner, Kevin Buchholz, put the hammer down with a Top-10 overall at the Showdown at Sundown! (pic lifted/stolen from Layne Scoggins' Facebook wall)

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Coach’s Weekend Training Log -

36mi (Marin & Annadel) / Cumulative Elevation – 5000ft

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>>>    Point Positive!    <<<

Athletes, Icebreaker - TBF, Reservoir Triathlon, Showdown at Sundown

The American River 50mi run filled up again this year with athletes from all over the nation. Again, a testament to the ever-increasing popularity of ultra-running. With races being so difficult to get into, it’s no wonder that there are now 70 new ultras (races beyond the marathon distance of 26.2mi) in 2010 to choose from. The laws of supply and demand reign supreme. “If you build it, they will come.”

I saw more than a few folks out there running yesterday sporting t-shirts that read, “50 is the new 26.2.” Ain’t it the truth? The cool thing is that it’s totally doable; you just want to have a few 26.2s under your belt first. You shouldn’t go to 9th grade if you have advanced beyond 6th. One step at a time. “That which we persist at doing becomes easier.” Right Ralph?

I was pleased to again be in attendance at this year’s AR50. I’ve raced here the last two years. I have to say, I do prefer 100% trail-running (that is to AR’s first half on paved bike paths) but AR’s truly a fantastic and highly challenging first-timer 50. This race was, indeed, my first 50mile run in 2008. Oh the pain!

So it worked out great:  I met up with my buddy and best-man-to-be, Michael Cook, and we headed down to the half-way mark at Beal’s and did a sweet run on the race course before the athletes showed up; 1.5hrs north and 1.5hrs back to Beal’s to catch first-time 50 runner, and Point Positive athlete, Ted Neal, coming through to pick up his pacer, Pete Sullivan. It was great to hang out a bit, cheer, and appreciate the fact that I was here at Beal’s fresh and did not just run a marathon to get there (with a harder marathon still to go!). So, we all went our separate ways:  Michael took his family to Marine World, Pete took Ted north toward the finish some 25miles to the north and I took my weary over-trained self back to Amanda’s folks’ place to grub out and recover before heading back out to the staging area in Auburn where I would run down from the finish and meet the boys coming in. Good that the rain held off. Perfect conditions for the runners; a little too brisk for the skinny-@$$ spectators methinks. A fun day for sure. Congrats runners! Enjoy the pics.

Next up >>> Marc Kelley’s double-sprints next weekend at Showdown @ Sundown on Saturday then Icebreaker on Sunday. Nick Sandahl also racing the setting sun at Showdown. And Jeff Ottoboni goes to the Reservoir Olympic-Distance Triathlon. Good stuff.

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Coach Bob’s Spring Break Training Log for 4/5 – 4/10:

Total Run Mileage – 110mi (100% trail)

Total Elevation – 18,500ft

>>>>>>    POINT POSITIVE! <<<<<<<

American River 50mi, Athletes

Athletes are training and racing all over the place! Rod, Greg, and Matt rocked Oceanside on 3/27, setting personal bests for 70.3, and all ended up right around the top-10% of their respective age-groups; strong results this early in the going. Only one place to go from here >>> UP!  Coach is off now to Auburn for some running and to show some support for another Point Positive athlete, Ted Neal, who is running American River 50 tomorrow. He’s got a great pacer, Pete Sullivan, who is a fellow teacher at Windsor Middle School. Good weather shaping up for AR tomorrow. It’s gonna be goooooood. A lot more racing to come.

>>>>   Point Positive!!!   <<<<

American River 50mi, Athletes, Ironman California 70.3

Mother Nature cooked up one splendid day to run this year’s Napa Valley Marathon. It seems in recent years–or maybe just when I do it–the NVM is a cold, rainy suffer-fest from Calistoga to Napa. Not so this year. I was thankful to have raced last weekend and attend today’s NVM in a coaching capacity and just sit back and watch my athletes execute solid performance after solid performance. It was fantastic. Mother Nature may have provided the ideal race conditions for athletes and spectators alike, but the Point Positive crew rocked the house with just about everyone setting a personal best for the marathon. Congratulations to Pete Sullivan, fellow teacher at Windsor Middle School, for completing his first marathon today. It’s been cool to watch his transformation into one solid marathoner. From his training runs to today’s finish line, Pete’s been the epitome of positive.

Pete scratched the surface of his potential today while getting a taste for distance. He’ll help out his buddy and brand-spankin’ new Point Positive athlete, Ted Neal, who used today’s NVM as a stepping stone to the American River 50 miler on April 10th. Pete’s planning on being Ted’s safety runner (pacer) at AR. That’s good stuff right there.

Former Point Positive all-star Doug Wilson, not unlike the infamous groundhog, poked his head out this morning and jumped in for some healthy 26.2 pain and suffering. In the shadow of his rocking 2009 Full Vineman, Doug vows to return to training in earnest sometime in the near future and recapture his rightful place in the endurance world. Until then, his training buddies are breathing easy.

Rod Matteri, Matt Gallo, Greg Goebel and Greg Yaeger did the Annadel Half on 2/7. One month later, they brought that fitness and a lot of heart to today’s NVM. Napa represents a significant deposit in their Ironman Coeur d’Alene bank accounts. It was quite the thrill to not only see them execute today, but also talk with them afterward and listen to their stories, each filled with the trials and tribulations of the day and how those obstacles were overcome. It’s inspiring to witness folks living at the top of their powers, leaning on–and surpassing–their limits, while gleaning precious self-knowledge that only the, “powerful martial strain” of the marathon (or Ironman or ultra-run for that matter) can produce.

Congrats to all those who ran the 32nd annual Napa Valley Marathon. It was a special day on the Silverado Trail and only those who where there know exactly what I’m talking about. Spring has sprung in wine country; cause for celebration!!!

2010 Napa Valley Marathon Results

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If video not displayed here, go to YouTube and watch a quick video with Rod, Matt, and Doug hot on the Gregs’ heels – http://www.youtube.com/watch?v=ewiU8V00zIo

.+!      >>>>>  Point Positive   <<<<<     .+!

Athletes, Napa Valley Marathon, Races

What a kick-off to the 2010 race season! This Super-Bowl Sunday was packed with Half-Marathons all over the land, to include the Davis Stampede and the inaugural Annadel Half-Marathon right here in Santa Rosa. Point Positive athletes Jeff Ottoboni and Nick Sandahl both completed their first open half-marathons today with strong finishes. Rod Matteri, Matt Gallo, Greg Goebel, Coach Bob, and a slew of other Sonoma County folks were out there doin’ their best to stay upright in the big mud puddle known as  Annadel State Park. Congrats to all on your tremendous efforts today. We earned all the bad stuff we consumed during the Big Game. Cheers!

Complete Results

Coach Bob’s Garmin Data

( :       POINT POSITIVE!     : )

Annadel Half Marathon, Athletes, Races

We’re off to a great start here in 2010. Across the galaxy, athletes of all shapes and sizes (and varying amounts of body hair) are gearing up for another season of racing. Chewbacca and I enjoyed a beer after a brisk run in Annadel today. He graciously offered to run with me after I spotted a mountain lion on Tuesday evening. It’s reassuring to have a Wookie as a training partner, to be certain.

So… the race season started today with .+! athlete, and veteran road-racer turning triathlete, Renee Beckloff, down in Stockton today, warping to light speed at her first 10k. Renee executed a great race and took home a sub-hour PR for her efforts. Next up for Ren are the Chanoko mountain-bike duathlons in Folsom on 2/6 & 2/20. With this 10k under her belt, coupled with her cycling prowess, the Chanoko Du’s are sure to be more thrilling than a ride on the Millennium Falcon.

Yes, the force is strong with the .+! crew this year. Jeff & Terri Ottoboni are attacking their half-marathon training like it was the Death Star. Both are traveling far, far away from home each and every weekend together as they prepare for their first half-marathon at the 2/7 Davis Stampede. The Ottoboni energy is contagious!!!

Wookies are known for their might, right? Well, so it the newest member of the .+! team–Mr. Greg Goebel. Greg has three 70.3s and one Ironman Arizona to his credit and is now beginning his journey toward Ironman Coeur d’Alene this June. He trains with another formidable rebel alliance known only as, The Borg. But that’s another sci-fi saga entirely.

Training for an Ironman Triathlon is not unlike training to be a Jedi Knight–you gotta go through a lot to even get to the starting line. Once there, you must somehow conjure up the will to engage a distance that will ultimately test the force within you.

The Jedi Knights above christened the year with a 52 degree swim in Lake Sonoma last weekend–There is great power in numbers (or more warmth–but not as much as inside a freshly dead Tauntaun). The large Santa Rosa contingent going to Coeur d’Alene this year will keep one another honest this year in training and then rely on each other to do the same on the course come June 27th in Idaho. The bridge to glory is a long one.

Rod Matteri’s famous for sending me play-by-play pics from his adventures while triathlon training. I’m just rolling out of bed and he’s already shooting me inspiring shots like this one to my phone. Matt Gallo has sent me pics from his swims in Alaska. And I gotta get my eyes on some aerobatics shots from pilot Greg G. (dubbed Han Solo for purposes of this blog post only). It’s not by accident we’re all attracted to endurance sports. These lofty endeavors are not about adding more years to your  life; they’re about adding more life to your years, once said the beloved running doctor, George Sheehan.

Residing to the south of the Golden Gate, Tiffney Crumby Beckloff has returned to the .+! team in 2010 with some goals that will surely add more life to her years. She will See Jane Run in June and hit the Barb’s Relay again this year as well. Welcome back Tiff. It’s great to be working with you again! Good luck with “boot camp” this week ; )

Rounding out the .+! cast for ‘10 is Marc Kelley who is now training for the new San Diego Triathlon in March. And Nick Sandahl, who I think may be frozen in carbonite at present, will also be attending the Davis Stampede on 2/7. These fellas are seasoned athletes, and like yours truly have deep roots in the sport of wrestling, which, though I wasn’t all that great at it, wrestling for six years in middle and high school laid the groundwork to do a modest amount of damage in the endurance world. Wrestling teaches mental fortitude, which comes in handy late in the run when others are falling apart like C3P0. I’ll look forward to bringing you news on these two guys.

As for Chewbacca, well, he and Han, were laid off from the Alliance last September and Han is indulging Chewie’s dream of becoming a big league pitcher. Like everyone else on the team this year, I’m behind him 100%. Point Postive.+!

Athletes Events