As a Lt Col in the U.S. Air Force, I have been an Air Force Marathon Team Member since 1988. This will be my 20th Marine Corps Marathon with two Masters wins and two top-five overall finishes. This Sunday, I will be competing again in the Marine Corps 26.2-mile race which is held in D.C.

While I will be speaking on Barefoot Running Style at the AMAA Sports Medicine Symposium the day before,  please allow me to share some of my own training and racing experience, and perhaps you too can follow some of these recommendation as you prepare for your own race. wherever or whenever that happens to be.

As you enter the week prior to the race here are a few visualizations to help you set your plan.  Running your bestmarathon is part art, science, guts, faith in what you can do, and a little luck.  Running your best 10k is mostly about fitness. The best analogy I can think of is this: if you have trained your body properly with the right mix of aerobic level training and some up tempo stuff in recent weeks, you have built your efficient hybrid engine ready to race the marathon.  Many of you have driven in a Prius and watch the subtle shifts between gas and electric on the screen.  You do not perceive these shifts. Your engine runs on gas, electric, or a mix- depending on the effort.

You are starting the race with one gallon in the tank- assuming you have eaten a nice meal the night before with a breakfast top off.

• If you are in all gas mode, your engine will run about 1.5 hours at a strong pace….then you are out of gas.
• If you are mostly electric you can run all day, but maybe maybe not so quickly.
• If you are using the proper mix you will go quick and efficient for duration of your event, and you can even do some topping off along the way.

The glucose utilizing pathway is the gas. This is your stored glycogen and blood glucose (pasta meal and breakfast) – easy to access for ready energy.  The fat utilizing pathway is the electric.  In marathons you must be in hybrid until the last few miles.  Hybrid is where your energy  is coming from both sources.

Many runners are in great “10k shape” (an all gas event), then run their marathon in the gas mode- and usually crash.  Glycogen sparing strategy need not apply in races of less than an hour as long as you had a good pre-event meal to fill the tank. In marathons and ultras- top end fitness matters little and can only be applied very near the finish. Glucose gives 36 ATP per molecule, fat 460 ATP per molecule.  You must tap into the fat burning tank. Now you know how a bird can migrate 7000 miles without an energy bar.

So how do you know you are running in your best hybrid mode?

This is difficult because the sense is not as profound as aerobic/anaerobic.  A slight increase from your optimal pace will switch you from hybrid to all gas without you realizing it, and the effects are felt miles later. Charging up hills early will tap your gas quickly.  If you want to speed up early…don’t. Relax and maintain effort, not speed.

You must rehearse a bit in training.  I focus on relaxation and breathing.  If I’m breathing one cycle to 5 steps, then I’m hybrid.  If I’m breathing faster I’m using mostly glucose as fuel.  Belly breathe- allow lower belly to blow up like a beach ball on inhalation and pull your belly button back to your spine on exhalation.  Then you will fill the lower lung areas where oxygen exchange occurs. Notice the breathing efforts of those around you and many are rapid breathing- they tend to suffer somewhere past half way.  Rehearse complete relaxation from the top down- eyes, jaw, shoulders, allow your legs to relax and extend behind you, relax and soften your knees and ankles.  Find you own cue for this.  If you use the Heart Rate Monitor in training strongly consider one during the event.

In a marathon, the last 3-4 miles you will be all gas to maintain the same speed as fatigue sets in.  The breathing is usually on a 3 to 4 steps per breath cycle- that is OK.  Still stay relaxed and use the cues that you have rehearsed to keep your form. Your heart rate is higher now.  Speed up only when you can “smell the barn”, maybe after 20 miles.

Land softly, especially on the early downhills.  I run with a forefoot/midfoot landing harnessing elastic recoil. Focus on posture and hip extension. Use a slight forward lean from the ankles.  I’m never sore after marathons now and feel I can keep doing them until I enter the retirement home. I won the Air Force Marathon in 2:38 four weeks ago and feel fine now for another effort.  With good form it is “No pain…thank you”.

Your shoes matter too.  I will be running in the zero-drop Newton MV2, which I wore with comfort and success at the Air force Marathon. Not that you are going to change your shoes in the next day based on my advice, but make strong consideration to not running in minimalist racing flats, unless you have trained substantially in them and adapted to a natural barefoot style gait. I advocate gradually adapting all of your training in the more minimal and level shoes.   If you relax your lower legs and load the springy tendons in your feet and Achilles, then these shoes with no heel elevation put you in perfect position to allow natural elastic recoil of plantar fascia, Achilles, calf muscles, and hip flexors.

New research and runner’s experience is now making the case for running with a more efficient stride and questions modern running footwear. The evolving world of modern sports medicine is going back to the future too and rediscovering what evolution has taught us.

Now a few extra ways to get from start to finish quicker on the same gallon.

• If you can add a little gas along the way then you can go more into gas mode.  This works a little at best.  If running too fast you shunt all blood to working muscles and nothing digests.  If you are in hybrid the early going you can continually add fuel- the key is not only the correct fuel, but the right pace.  An energy gel  every 25 minutes is easy to digest and tops off the tank.  Carry them with you at the start.  The weight is nothing compared to the benefit you will get.  If you do the gels then you can drink water instead of the energy drinks which are often less predictable on the run. Marine Corps has a gel station at Mile 9, 13, and 23.  Carry 2 gels at the start (one every 3-4 miles or so) and top-off  along the way.
• Maintain effort on uphill.  Your pace will slow. You can easily use all your gas here if your effort increases.  Shorten your stride, relax, and use your arms.  Then allow gravity to take you down. The first hills in Arlington and Georgetown can feel “easy” but if run too hard can drain your gas quickly; so go easy up them.
• If it is windy get behind a group.  This can save lots of physical and mental energy.
• If you are having a “bad patch” – try to refocus on relaxing, fuel a bit (sometimes a blood glucose drop triggers the sense of doom), and have faith in your training and race plan.  Another nice trick is when you hit mile 21 it is not 5 miles to go, it is 4 and change. Mile 22 is 3 and change to go.  Just run to the next mile marker and count them down one by one. Smile and enjoy the party in Crystal City. This gives you some mental refreshment after crossing the lonely bridge from 20-22 miles.
• Do not over drink water. This can lead to a dangerous condition called hypontremia and severe electrolyte imbalance.

The fun of the marathon is that we are always learning and enjoying the adventure of it.  I’ve done over 70 marathons now with a couple under 2:25 in my younger years.  (i just turned 45.) I’ve had the pleasure of running this race 20 times representing the US Air Force.  My only misses were for military duties and a foot surgery many years ago.  We learn from experience, taking chances, and occasional failures. My first marathon was the 1988 Marine Corps was 2:34, when I could run about 30 minutes for 10 kilometers. Twenty-three years later I hope to get near this time again and my current 10k is about 35 minutes.   In the last 23 years I’ve run a marathon under 2:40 every year except for my year of medical internship when there was no time to find a race. Twenty-one of those years were under 2:35.  I’ve learned a few things in 20 plus years on how to train and race efficiently and economically, but still there are uncertainties every time you line up.  So relax, taper up, and seize the day.

I’d like to especially thank all the Armed Forces Members around the world who sacrifice daily in the service of their country and for all the volunteers who make the Marine Corps Marathon an incredible event.  Thank the Marines you see around the course and that in itself will give you added spirit.

Over 1,000 athletes showed up Saturday, September 17^th, 2011 for the Hy-Vee Ironkids National Championships in West Des Moines, IA.  A cold front turned the triathlon championships into a duathlon. The traditional 300 yard swim portion of the triathlon was substituted with a 1200 meter run in the senior division. Winter Vinecki, age 12, (racing  age 13 y/o female division based on USAT age-up rules) was able to strategically adjust her race strategy to help her achieve her second consecutive IronKids National Championship Title.

Winter used the opening 1200 yard run to quickly open up an early lead coming into the first transition. Though the rain held off during the race, an early morning rain shower just minutes before the start was enough to create hazardous conditions on the bike course. Turns proved to be extremely slippery, as many riders lost control and fell off their bikes. Despite a slick road surface, Winter was able to maintain an 18.7 mph average on the bike, which turned out to be the fastest bike split in her age division and the second fastest female bike split of the day.

Heading out onto the two mile run course, Winter followed tightly behind her main rival, Gina Johnson, matching her stride-for-stride. A time-trial start gave Winter a 12-second advantage despite being a few steps behind her friend and fellow competitor. Fighting side cramps half-way through the race, Winter summoned her inner strength, reflecting on the fact that no pain she was encountering could match that of which her dad endured during his losing battle with prostate cancer.  The cramps subsided and it was a sprint to the finish. Gina tried to open the gap with 100 yards to go but Winter quickly responded with the speed and determination she has shown all season. Winter narrowed the gap enough to take an 8-second victory over Johnson and secure a repeat performance as the 2011 Ironkids National Champion.

Tears of both joy and heartbreak were exchanged across the finish line as both Gina and Winter embraced one another in the spirit of the sport.  As she crossed the finish line, Winter looked up and pointed to the sky in a subtle dedication to her father. “This one is for you Dad!”

Winter continues to defy the odds season after season.  In the days leading into most races, while other athletes are resting and off their feet, Winter undertakes a grueling schedule. Her coaches beg her to sleep-in, stay off of her feet, rest and hydrate 24 hours before competition.  However, with her job as Ironkids Ambassador and her duty to Team Winter, such luxuries are often not fathomable. Speaking at schools before and after Ironkids events, she delivers inspirational and motivational talks to kids, preaching about the benefits of leading a healthy, active and positive lifestyle. The day before races, Winter speaks at pre-race meetings and works at the Team Winter expo tent. Though busier than most athletes could possibly imagine, she never turns down an opportunity to talk to a young athlete, sign an autograph, give race tips or pose for a photograph.

For Winter, defending her championship runs much deeper than the simply joy of victory. With an inner drive fueled by her goal of finding a cure for cancer, she relishes in the fact that with each large-scale victory, her message becomes that much louder. For every victory she receives, her first place IronKids trophy is given to a family affected by prostate cancer. Last year’s National Championship trophy does not sit on the family mantel. It is in the hands of Michael Milken; a prostate cancer survivor and founder of the Prostate Cancer Foundation. Since the founding of Team Winter in 2008, Winter and her Team Winter athletes have helped raise over $300,000 for prostate cancer awareness and research. She will proudly distribute all eight of her first place IronKids trophies from the 2011 season, including her National Champion trophy, to various families; reminding them that someone is out there fighting for them to ensure that one day, people will no longer have to suffer from this all-too-common affliction.

As a means of raising awareness for prostate cancer on a global scale, Winter will be launching a world marathon tour. Beginning in the Spring of 2012, she will be running a marathon in every continent over the next two years in the hopes of raising funds and furthering the awareness of prostate cancer in areas she has yet to traverse. For more information on Winter, her goals, future projects, or to contact Winter herself, visit teamwinter.org. Follow Winter on Facebook (Team Winter and Winter Vinecki) and on Twitter @teamwinter.

Newton Running’s own legal intern Thom Ward breaks down his first podium in a half marathon!

I love racing, and so despite only 45 miles of running in the past month, I couldn’t pass up the opportunity to run in the Denver Half Marathon. I’d been recovering from an IT band injury, but was still certain I could finish the race. I was excited to be running in Newton’s Distancia lightweight trainers, and a great singlet from our Singapore distributor.

The course is a series of loops, and is roughly consists of one-third each concrete, crushed stone, and narrow singletrack, (with a short patch of beach-running). Not ideal conditions for a PR, but the varied terrain kept the race fun and challenging.
I’m under no illusions that I’m anything but an average runner (Newton-sponsored athlete Craig Alexander ran the same distance twenty minutes faster at the 70.3 championships the same day), but when I’m standing at the start with the national anthem playing, I’m ready to RACE. I ran the first two miles just under six-minute pace, keeping the lead pack in sight, until cramping forced me to slow my pace for the next two miles and walk an aid station.

After three people passed me, I managed to pick up the pace again, and dial into my goal pace of around 6:45 minute miles. Around mile six, I noticed two men trailing me, one twenty meters back, and the second a bit behind him. I couldn’t shake them for the next twelve miles, despite forcing myself to work the hills as hard as I could to open a bigger gap. I finally had my chance to make a gap at mile twelve when we entered dense brush, with visibility limited to five feet ahead. I charged through the brush over the next half mile as hard as I could, knowing that the two behind me wouldn’t see me making the effort. After emerging from the brush for the final mile, I didn’t see them again, and finished with a smile, third in my age group.

The Denver Half is in its second year, and is a beautiful and fun course, staffed by cheerful volunteers. However, the non-standard 13.45 distance and the poor course markings lessened the experience a bit. I twice came to an intersection to encounter chalk course markings simultaneously indicating that I should turn both left and right. The 10K course winner was so confused by the markings that he ran past the finish, and entered the finisher’s chute from the opposite direction. Still, I had a great day, and most runners I talked to were in great spirits at the finish as well.

Photo credit: Annette Mitchell

In 2010 I was the Boulder Irongirl winner and was comped an entry into the 2011 race. Since Irongirl was one of my strongest performances in 2010 I decided I would definitely be back to defend my title.

Two months before Irongirl 2011 I found out about a GOTRIbal contest to have dinner with Chrissie Wellington on August 26th, the night before Irongirl. I was one of 10 winners chosen. Two weeks before Irongirl I found out I could stay at my friend’s house in Steamboat so I registered for the Steamboat Triathlon. The race was August 28th, the day after Irongirl.

The Trifecta weekend. Friday night dinner with Chrissie, Irongirl Sprint Saturday followed by Steamboat Olympic Distance Triathlon Sunday.

I drove to Boulder Friday afternoon, enjoying a long chat with Dave Ward, Diamond BeachBody coach, then stopping to pick up Dura Race Wheels in Berthoud from my Timex Teammate Kim Hager. Thanks Kim! I picked up my race packet at the Boulder Reservoir before heading to Bacco for girls night out with Chrissie. There, 10 wonderful GOTRIbal women shared stories, laugher and friendship (refer to blog post Dinner with Chrissie).

Saturday morning I headed to Boulder Rez to race the Irongirl Sprint Triathlon (400 swim, 17 mile bike, 5k run). Coming off Ironman Lake Placid on July 25th and the Horsetooth
10k Swim the previous weekends, I did not know what to expect when it came to racing a sprint, since I have not been doing traditional speed workouts***.

The Irongirl course is the same at the Boulder Sprint Triathlon course expect only a ¼ mile vs ½ mile swim. I was in the 4th wave and seemed to have passed most women in the first 3 waves. It felt good to run to t1, no nagging ankle or calf pain. The bike course was fast, I averaged 23.5 mph. Quick t2. Again if felt so good to run without any injuries holding me back, quick leg speed and calm breathing. I knew I was gonna have strong finish and was blown away by my 19:29 5k time. I was pleasantly surprised with the results of my race on Saturday. I beat my time from 2010 by 2 minutes.

After awards I quickly transitioned to my car. Drove 75 minutes to Fort Collins, lots of traffic, to let the dogs out. Then picked up my husband Don on my way up Poudre Canyon, 3 hours to Steamboat. After arriving in Steamboat, packet pickup, dinner with friends, the leg fatigue was setting in. I spent $6 for 20 lb bag of ice followed by a 20 minute ice bath, the ultimate recovery before bed. (http://running.competitor.com/2011/08/videos/recovery-the-ice-bath_15966)

My legs felt great Sunday morning. I had no expectations for my race performance other then to do what I could on that day. I was having a great weekend already.

Racing Steamboat on Sunday was my first time doing the entire triathlon. I had been there the first year and swam as a team which made me aware of the weeds in Catamount Lake. The bike and run course is rolling, a fair course for those that are strong climbers and those that prefer flat lands. The rollers were not that steep, short enough to sit or stand and power over. I had some moments on the bike that I was not pushing myself, the thought that someone might pass me on the bike kept me focused to push harder when I caught myself slacking. I was surprised to average 23.2mph even more surprised how good my legs felt on the run. The most difficult part of the run was the steep hill at the turnaround. In the end, I raced my fastest finish time for an Olympic distance triathlon and was the overall winner of the Steamboat Triathlon.

The weekend ended with a drive back to Fort Collins from Steamboat Springs. Two days, two distances, two wins, plus an amazing dinner with a world-class leader and triathlete and a great group of peers.

Here are pictures and a video from the race. The weather was perfect Sunday.
http://www.steamboattoday.com/photos/galleries/2011/aug/29/2011-steamboat-springs-triathlon/

*** My “untraditional” approach to speed work consisted of Insanity the Asylum, a 30-day BeachBody program I started on August 1st. I had completed Insanity and P90X in the winter 2010 and spring 2011 as an injury resistance program then stopped in May to focus on Ironman training. After completing Insanity, the next step in the progression is Insanity the Asylum. Having some left leg pain from from Ironman Lake Placid, I was able to minimize the pain in August spending some time with adjusting my bike fit and strengthening my glutes/core with Insanity the Asylum.

www.getfit-getstong-getfast-getwendy.com

After recently moving to Virginia, I found myself back in Ohio this weekend for the Giant Eagle Multisports Festival in downtown Columbus.  The unique point-to-point race was the first of it’s kind for the area (although I’ve heard it was a Bud Light Series race back in the day…) and drew a pretty solid pro field for it’s first year.  I’ve been training well and have produced two top 10 finishes in my last two races, so I was looking forward toeing the line in what amounts to a ‘hometown’ race.  I ended up coming away with a 3rd place finish in a time of just over 1:48.

The race started out with a two lap swim in a local lake north of the city.  After an early morning EFS “holy hand-grenade”, I was ready to go!  I settled in behind John Kenny after watching speedster Dustin McClarty take off the first 200m.  I took advantage of John’s steady pace to keep my heart rate low and stroke relaxed.  The last 100 meters I surged slightly ahead and come out of the water in second place 15-20 seconds back of McClarty and feeling great.

This was my first race with a PowerTap race wheel to measure my power output during the bike and I used the computer to monitor my HR and effort for the first few miles.  I  settled into a solid rhythm and followed my goal wattage that I’d set up with Matt earlier in the week.  Andrew Yoder blew by me like I was standing still, but I was encouraged to see that my power was about 20 watts higher than I had anticipated with my goal HR!  I eventually passed McClarty and was in 2nd for most of the bike until eventual 2nd place finisher Kaleb VanOrt came by me with about 4 miles to go.  I came into T2 with a 55:12 bike split at 335 watt average and still feeling good.

The run was a 2-lap course where I was able to click off the miles and ensure my 3rd place finish.  I knew I had little chance of catching VanOrt and had enough in the tank to hold off anyone behind me.  The run pace seemed more like  half ironman pace than olympic distance pace, but the hard effort on the bike kept my legs from turning over.  I was able to come in with a few high fives at just over 1:48 for the race with a 35 min run split and 3rd place on the day.  I’m very pleased with my highest placing of the year and a bit of prize money as well!  I’m in the middle of transitioning to 70.3 training, so it’s encouraging to see that I can put together a solid olympic distance race.  I’ll try to do it again at the Chicago Triathlon at the end of the month before finishing the season with three 70.3 races.

It was great to see so many people at race.  Thank you to everyone who came out and said hello at the race.  Also, congratulations to everyone who raced over the weekend.  Thank you to my great in-laws for hosting me for the weekend and cheering me on during the race.  Of course, thank you to my sponsors:  Kiwami Triathlon, Newton Running, BlueSeventy, ISM Saddles, First Endurance Nutrition, and Great Clips Salons.

On a final note, I’m happy to be able to put a portion of my prize money to the Blazeman Foundation.  The first half of the year has been a bit of a dry spell for me, but I hope this contribution is the first of many to come for the rest of the year. Please check out the link on my site to the foundation and help fight the war on ALS!

The Downhill Mile

A few weeks after racing in Western Africa, Roberto Mandje placed second at The Downhill Mile road race in Superior, Colorado, on July 4th.

“I figured it’d be fun to race such a short
distance,” says Mandje, who clocked 4:10 on the fast course. “I would’ve liked to run quicker,
but with zero speed work and barely a week after returning from Africa, I’ll take it. I always enjoy racing  and supporting local races.”

Colbert Tops Women’s Field at the Dawg Days XTERRA

After breaking her foot during the run leg of the Dawg Days XTERRA offroad triathlon a few years ago, Lucia Colbert, 54, was thrilled to find herself leading the women’s field at this year’s race, held on June 25th in Little Rock, Arkansas.

She rocked the 0.5-mile swim, 12-mile mountain bike and 4-mile trail run with a total time of 2:06:00 and the overall women’s victory.

“I didn’t have my best day because of a sore hamstring, but ended up winning by staying steady,” says Colbert. “I wore my Lady Issac Guidance Trainers to protect my toes from all the rocks. In fact, the men’s overall winner also broke his toe on the run!”

Find full results here: http://xterraplanet.com/races/view_results.cfm?race_id=1222

Awesome at Ironman Austria

Belgian Marino Vanhoenacker won the men's race in 7:45:59.

“There’s nothing quite like the “Big Show” of Ironman Austria,” says Newton Running athlete Meredith Dolhare. “They’ve been doing this event for a long time, and have it down right. The swim was beautiful, the bike was one of my favorite courses ever, and the run can be super fast. Spectator and volunteer support are second to none for a European race.”

Dolhare had a great race in Klagenfurt, Austria, on July 1, especially considering that she had completed Ironman France just one week earlier. Her time of 11:35:22 placed her 26th in her age group.

“I went faster in all three disciplines, and my legs held up pretty well,” says says. “I was very surprised to have ridden so well, however, I wish I could have carried that into the run. Incredibly enough, the top-five women in my age group went under 10 hours. Last year, my time would have been ninth, so I am kind of shocked at the placement.”

Wendy Mader’s Report from the Boulder Sunrise and Kansas 70.3 Triathlon

“June is early for me to be racing. I train primary indoors November through May, with plenty of functional strength training over the winter and spring. I love summer because my schedule allows me to get outside more in the hot temperatures.  After taking five months off swimming (October to February), I swam about a dozen times.  I have struggled with injuries the past two seasons and was unsure how my running would go this year. Cycling is still my weakness yet my favorite event to train.

In the Boulder Olympic Distance race,  I swim a fast 1.5 k, the swim must have been short, then made up for it a week later swimming  a long 1.2 mile course in  Kansas. Both races I was first out of the water in my wave.

My bike felt strong at each race. Two very different course terrain. I love the mostly downhill course that Boulder has to offer, not a fan of the rolling, bacon strip type course in Kansas. I felt strong both weekends and came off the bike first in my wave. I guess I am getting stronger on the bike.

Leading both races after the bike I was worried about hanging on to my lead during the run, struggling the past two year. This year I feel like my running is back on form.  In Boulder my calf tightened up and I held back on the run, still finishing strong, taking first female overall.  In Kansas, I ran my fastest half marathon after biking. I won my age group and a slot to Vegas 70.3 World Championships.

Next I’m looking forward to Ironman Lake Placid July 24^th!”

Hellstedt Scores Fourth at Patriot Half

Triathlete Brett Hellstedt placed fourth among the elite competitors (seventh overall) at the Patriot Half in East Freetown, MA on June 18. His time was 4:29:11 for the half-distance triathlon south of Boston. The course involved a one-loop swim in a clean, clear lake, two loop bike on flat, country roads and one loop run on rolling quite roads.

“I don’t really have the volume of training to expect a great half result at this point,” says Hellstedt. “That said, I was pleased with my day.  It was the hottest temperature I have experienced all spring which made the run a bit of a struggle but all in all was  very pleased with the race and my day.”

Find full results here: http://www.sunmultisportevents.com/Patriot_Triathlon/2011_Results.htm

Holderbaum Hangs Tough at Eagleman 70.3

In his build up to the World Championships in Kona, triathlete Chad Holderbaum raced his sixth Eagleman 70.3 triathlon in Cambridge, MD, on a hot day in June. He placed 9th amateur overall, taking fifth in the 30-34 age group with a time of 4 hours 17 minutes.

“The day went really well for me and I had a personal best by 11 minutes on the course,” says Holderbaum. “I really pushed my pace on the bike and averaged over 25mph. And even though I faded some on the run, I still managed to run a 1:29 half marathon in the grueling heat thanks to my awesome Distance Light Weight Trainers!

Pierre-Olivier Dupuis Has “Best Race” Mooseman Ironman 70.3

It was a great day for Pierre-Olivier Dupuis, who has his best race ever at the Mooseman Ironman 70.3 in New Found Lake, New Hampshire on June 5.

Dupuis finished the 1.2-mile swim, 56-mile bike and 13-mile run with a time of 5:21:20, placing him 11th in his age group.

“This was my fifth half Ironman, but my first in the 70.3 series,” says Dupuis. “The water was cold as hell at just 57 degrees. This was the hardest course I’ve ever done with long steep hills, but it turned out to be my best ever race. It and second-fastest 70.3 race and I ran my best half marathon off the bike (1:39:00)!

This race came on the heels of completing the Sorel-Tracy Duathlon on May 15 (where he finished second in his age group), and Oka’s Sprint Triathlon on May 29, where he finished 11th overall (first in his age group) with a time of 1:13:30.

Smith Fourth at Buster Britton Memorial Sprint Tri

Newton Running athlete Neal Smith placed fourth in his age group at the Buster Briton Memorial Triathlon in Pelham, Alabama on June 11.

The 25-year-old sprint-distance triathlon took place at the beautiful Oak Mountain State Park and is one of the longest running triathlons in Alabama. The race honors the life of Buster Britton–one of the Birmingham area’s original triathletes that lost his life in a fun run after completing the Hawaii Ironman only a short time earlier.

“Despite an extremely hilly course and high temperatures, I bettered my time from last year by over 8 minutes,” says Smith, who finished 29th overall with a time of 1:05:53. “I improved most significantly on the run thanks to my Newton Light Weight Distance Trainers!”

Revved Up at Rev3 70.3

The Rev3 Quassy 70.3 Triathlon boasts an amazing venue with an extremely hilly bike course and very challenging (though beautiful) run in Middlebury, CT.

At the June 4th event, Andrew Salmon placed 15th in his age group (63rd overall) against a very competitive field.

“My day went well despite not having the greatest swim,” says Salmon. “I rode the bike smart hoping to put a solid run up on the board. Thankfully proper pacing on the bike allowed me a to post a top-nine run for my age group of 1 hour 23 minutes.”

Josh Gelman, television producer for 48 Hours, also competed at Rev3 Quassy, is pictured here wearing the Gravity Neutral Performance Trainers.

Another Hot Day at Eagleman 70.3

Newton Running athlete Chad Holderbaum raced at the Eagleman 70.3 Triathlon in Cambridge, Maryland last weekend, his sixth time at the half-Ironman event.

As always, the heat is a challenge and it is a great course gearing up for Kona,” says Holderbaum. “The day went really well for me and I had a personal best by 11 minutes on the course. I really pushed the bike and averaged over 25mph and even though I faded some on the run, I still managed to run a 1:29 half marathon in the grueling heat!

Holderbaum finished 9th amateur overall and 5th in the 30-34 age group with a time of 4:17.

MORF in Moab

Team MORF was back at the races last weekend, with Debby Sullivan placing 9th women (first in her age group) at the XTERRA Moab triathlon in Utah.

“The race went well for the most part,” says Sullivan. “It has been really hard to mountain bike much or spend time time running on trails since they are all still covered in snow up here in the Colorado mountains.

The swim started out in Ken’s Lake and it was cold!  I got in the water extra early to adjust, which helped me tremendously. The swim went smoothly and I felt good during most of the mountain bike. The course was very technical but I was had fun and pushed hard on the out-and-back Steelbender Trail.

At the bike turnaround I was in fourth place, but the return trip I did not go as smoothly. I held strong despite not being at my full strength due to an injury to a month-old ankle injury, but continued to do well during the run until I rolled my ankle and hobbled the last 2.5 miles to the finish.”

Read more about Debby’s race on her blog, dsulli.blogspot.com and an article about the race on Sky Hi Daily News.

Jeremy Freed Second at Teva Mountain Games 10K

Less than a week after winning the citizen’s division at the Bolder Boulder 10K, Newton Running’s Jeremy Freed placed second against a stacked field at the Teva Mountain Games Spring Runoff 10K trail race in Vail, Colorado. Freed, wearing the MV2 Speed Racer on muddy and partially snow-covered trails, battled against national trail-running champion Max King before King pulled ahead for the win in 41:30. Freed finished just 10 seconds back.

Check out this article for a race recap and photos on Examiner.com.

Roberto Mandje Third in Half Marathon Despite Run-In with Taxi

Newton Running’s Roberto Manje completed the toughest race of his career last weekend in West Africa, finishing third in the long half-marathon course with a time of 1:12:50, despite being hit by a car mid-race.

“The race started at 10:30 a.m. instead of the scheduled 8:00, by which time the 90+ degree heat combined with 95% humidity was brutal,” says Manje. “On top of all that, the race was 23.5K (instead of the usual 21.1K half-marathon distance.) But the toughest challenge was getting nicked in the hand and side by a taxi. YES! The race organizers didn’t even close the roads so cars zoomed by the whole way. When the taxi hit me, I fell down momentarily passed out before getting up and finishing the race. I’m happy to be alive and survive all the carnage to finish third!”

Fast out of the Blocks

It’s only May and yet triathlete Andrew Block has raced more than many of us race in a year! He sent us recap of his season so far:

“I started the year racing well and looking great in my special-edition Newton Running PCF Distance Racers and new Team BC/Newton/MultiSports Gear! My first race was the Carlsbad Half Marathon, where I again placed seventh in my age group (40-44).

Three weeks later I competed at the San Diego Half marathon where I set a half-marathon PR on the hilly course and placed fifth.

On February 27, I ran in pro triathlete Kate Major’s Run to Help the Aussie Flood Victims, where Beaker Concepts donated product and of course ran a very fast Beach 5K, followed by the Palm Springs Triathlon, where I placed fifth yet again.

Last Spring Race was the Rhoto Oceanside 70.3. As it was always a “B” race, my main goal was to have a fast run. Alas, I developed leg cramps during the swim, and when it came time to run, my fast legs were not there. Regardless, I managed a commendable run and was happy to have a FRESH pair of Newton Running Light Weight Trainers, I believe is the best shoe for me!

Now I’m preparing for the Fontana Half Marathon on June 4, while we await word on getting into the St. George Marathon where, in 2010, I qualified for the Boston Marathon again with a more than 20-minute cushion.

Lemos Has a Great Day at Columbia Triathlon

On Sunday, Christopher Lemos competed in Maryland’s Columbia Triathlon, which is one of the most challenging and longest running (EST 1984) Olympic distance races in the USA; attracting world-class professional and amateur athletes from around the globe.

Lemos shaved over five minutes off his race time over last year’s Columbia Triathlon. He exited the water in fourth place and moved up to third during the bike portion, and then into second during the run. Unfortunately, that’s when things unraveled a bit and in the last couple of miles, Lemos’s pace slowed, yet he still finished a very respectable fourth out of 132 (in the 30-34 age group) with time of 2:09:27.

His next race is the Subaru Eagleman 70.3 Ironman on June 12th.

Team MORF is Without Limits

Vanessa Carmean competed at last weekend’s Without Limits Summer Open Sprint Triathlon, and in her report on the MORF Racing Team blog, managed to have a lot of fun despite going off course.

“I had a bit of a mix up on the bike course but it was a beautiful morning and I was excited to be racing again!” reports Vanessa. “I had taken some time off from running while I tried to rest and repair what I thought was a running-related injury (but was really just a result of doing too much too soon), but was what really helped was doing some exercises. My last two races were really the most running I’ve done in a few months, but I have a green light to resume training now, so I’m looking forward to that.

Read her race report here: http://morfracing.blogspot.com/2011/05/without-limits-summer-open-or-5-great.html