Coaches Word

Weekend Wrap Up for August 2-3, 2014

This weekend saw the inaugural Ironman Boulder event, the extreme Norseman triathlon, the Libery Mile in Pittsburgh, a resurgence of sorts for American running at the Beach to Beacon 10k and of course the Commonwealth Games.

Ironman Boulder

Boulder, Colorado
August 3, 2014
S 2.4 mi. / B 112 mi. / R 26.2 mi.

In it’s inaugural debut, the Ironman Boulder race saw both Justin Daerr and Danielle Kehoe of Colorado become the victors on the day.  Not only did they both hail from Colorado, this was also their first Ironman wins as professionals.  Justin battled back on the run to catch Sir Richie, and Danielle pushing from beginning to end opened up a massive lead. While the altitude certainly favored the locals, the temperatures hovered in the mid-80s making things difficult for everyone.

Photo: Nils Nilsen/Triathlete


1. Justin Daerr (USA) 8:20:26
2. Richie Cunningham (AUS) 8:30:38
3. Scott Defilippis (USA) 8:54:19
4. Curt Chesney (USA) 8:56:45 * M 45-49
5. Steven Zawaski (USA) 9:01:53
6. Mark Hillers (USA) 9:14:44
7. Owen Hammond (USA) 9:15:30 * M 35-39
8. Billy Edwards (USA) 9:19:40 * M 35-39
9. Uzziel Valderrabano (MEX) 9:21:55 * M 45-49
10. John Garita (CRI) 9:23:13 * M 25-29


1. Danielle Kehoe (USA) 9:19:54
2. Laura Bennett (USA) 9:43:59
3. Christine Hammond (USA) 9:53:04
4. Morgan Chaffin (USA) 9:57:28
5. Nicole Callan (USA) 10:01:13 * F30-34
6. Uli Bromme (USA) 10:12:53

Norseman Extreme

Eidfjord, Norway

Norseman Extreme finishes the brutal marathon atop a mountain summit!

August 3, 2014
S 3.8k / B 180k / R 42.2 k


1. Allan Hovda (NOR) 10:52:07
2. Lars Christian Vold (NOR) 11:09:41
3. Per Morten Ellingsen (NOR) 11:14:58
4. Lars Petter Stormo (NOR) 11:21:08
5. Kjell Magnus Antonsen (NOR) 11:39:34


1. Line Foss (NOR) 12:56:27
2. Maggie Rusch (USA) 13:39:13
3. Trude Gran (NOR) 13:45:34
4. Melanie Wasley (GBR) 13:47:19
5. Marit Vala (NOR) 13:50:15

3rd GNC Live Well Liberty Mile

Bring Back the Mile Grand Prix Tour 2014
Pittsburgh, PA, Friday, August 1, 2014

Jordan McNamara winning the Liberty Mile in 4:02



1) Jordan McNamara (OR), 4:03, $4000
2) Leo Manzano (TX), 4:03, $2500
3) Trevor Dunbar (OR), 4:04, $1500
4) Jack Bolas (SC), 4:05, $800
5) Jake Edwards (OH), 4:07, $500
6) Daniel Quigley (OR), 4:07, $325
7) Daniel Stockberger (IN), 4:08, $150
8) Brandon Hudgins (NC), 4:09, $100
9) Landon Peacock (VA), 4:10, $75
10) Tony Jordanek (OH), 4:10, $50

1) Gabriele Grunewald (MN), 4:32*, $4000
2) Heather Kampf (MN), 4:33, $2500
3) Sarah Brown (CA), 4:33, $1500
4) Angela Bizzarri (WA), 4:34, $800
5) Lauren Penney (NJ), 4:34, $500
6) Christy Cazzola (WI), 4:37, $325
7) Stephanie Charnigo (NJ), 4:42, $150
8) Stephanie Brown (AR), 4:44, $100
9) Brigitte Mania (NJ), 4:50, $75
10) Melissa Agnew (MN), 4:54, $50
*Tied event record (4:32, Heather Kampf (MN), 2013)

MASTERS (40 and older)
1) Daniel Pszeniczny (46 / PA), 4:36, $500

1) Sonja Friend-Uhl (43 / TN), 4:57, $500

For complete results and more, go to:

Beach to Beacon 10k

Beach to Beacon, founded in 1998, is one of the most competitive 10k road races in the world.  Shalane Flanagan narrowly lost to Gemma Steel.  Flanagan was mere inches away from being the first ever American winner.

Cape Elizabeth, Maine

August 2, 2014

Beach to Beacon
Gemma Steel and Shalane Flanagan, shoulder to shoulder with 2k to go. Photo: Stacey Cramp


1 27:37.0 4:27 Bedan Karoki Muchiri 23 M 6 KENYA

2 27:43.1 4:28 Stephen Kosgei Kibet 27 M 14 KENYA

3 27:50.4 4:29 Ben True 28 M 3 Hanover NH

4 27:57.0 4:30 Patrick Makau 29 M 5 KENYA

5 28:15.0 4:33 Micah Kogo 28 M 1 KENYA


1 31:26.7 5:04 Gemma Steel 28 F 105 UK

2 31:27.0 5:04 Shalane Flanagan 33 F 102 Usa

3 31:51.9 5:08 Diane Nukuri-Johnson 29 F 113 Iowa City IA BURUNDI

4 32:20.1 5:13 Jordan Hasay 22 F 108 Beaverton OR

5 32:30.8 5:14 Aselefech Mergia 29 F 104 ETHIOPIA

Garmin Connect & Strava Together At Last

This morning two forces have joined together for the better.  Garmin Connect and the popular site Strava can now be synced, allowing your activities to be show up on both sites with less work.

This is something that has been called for by the masses for awhile.  While there have always been third party workarounds, this now streamlines the process and hopefully eliminates some headache.

This is a super brief guide on how to get your Garmin Connect activities to automatically sync to Strava.

Step By Step Guide to Syncing Garmin Connect and Strava

1) First head over to Strava and login (you do not need to be a premium member)

2) Click on the large orange Upload button in the top right of the screen.  You will go to the screen below.  Notice where it says, “Enable seamless syncing…”  Click where it says, “Get Started”


3) Next it will take you to this screen.  You want to click where it says, ” Get Started”GarminStravaSync

4) Then you will get this screen.  Of course you want to click “Connect with Garmin”



5) Which then takes you to the screen where you will authorize the process. You may have to login to Garmin Connect.  After that it will ask you to “Allow Strava Access”  Click on “Allow”


6) Now you should click on the large orange Upload button on the top right again and tget this screen.  If setup was successful you will get this screen.  You also still have the ability to upload directly from your devices.  GarminStravaSync5


Happy Syncing!!!

Weekend Wrap Up for July 26-27, 2014

The world was busy racing this weekend on nearly every continent.

Ironman Canada

Whistler, Canada

July 27, 2014
S 2.4 mi. / B 112 mi. / R 26.2 mi.

This staple race on the Ironman circuit was heavily contested between the hard charging Belgian Marino Vanhoenacker, and the Canadian superstar and run phenom Jeff Symonds. In the end it would be the Ironman World Record holder Vanhoenacker who would prevail using his sizzling 4:31 bike split to finish in a fast 8:16,  holding off Symonds who was trailing with a blazing 2:40 marathon and finished in 8:25.

The women’s race was a close battle with the top 3 finishing within 6 minutes of one another. It would be Bree Wee of Kailua-Kona who would take top honors at the end of the day though in 9:46, closely followed by Karen Thibodeau and MacKenzie Madison.

Image courtesy: IronmanLive


1. Marino Vanhoenacker (BEL) 8:16:10
2. Jeff Symonds (CAN) 8:25:22
3. Paul Ambrose (GBR) 8:33:10
4. Trevor Wurtele (CAN) 8:42:59
5. Andrew Drobeck (USA) 8:50:32


1. Bree Wee (USA) 9:46:58
2. Karen Thibodeau (CAN) 9:51:35
3. MacKenzie Madison (USA) 9:52:46
4. Jackie Arendt (USA) 9:59:06
5. Anna Cleaver (NZL) 10:05:23


Ironman Lake Placid

Lake Placid, New York, USA

July 27, 2014
S 2.4 mi. / B 112 mi. / R 26.2 mi.

Neo-pro Kyle Buckingham of South Africa who has been on the fast track to top ranks of the sport celebrated his first professional Ironman victory.  He placed his stamp on the race with a combined race best bike and run to finish in 8:38.

Image courtesy: Ironman Lake Placid

The women’s race saw Amber Ferriera march to overall victory in an impressive 9:31 as she made up ground on Kim Schwabenbauer and Lisa Roberts.


1. Kyle Buckingham (RSA) 8:38:43
2. Balazs Csoke (HUN) 8:51:26
3. Jonathan Shearon (USA) 8:59:22
4. Ryan Cain (CAN) 9:05:19
5. Vinny Johnson (USA) 9:09:56
6. Nathan Buttrick (USA) 9:14:07
7. Juan Valencia (COL) 9:22:32 (Amateur)
8. Raymond Botelho (USA) 9:23:21


1. Amber Ferreira (USA) 9:31:28
2. Kim Schwabenbauer (USA) 9:38:14
3. Lisa Roberts (USA) 9:40:04
4. Kristen Lemos (USA)9:50:26
5. Leslie Demichele (USA) 10:05:20 (Amateur)
6. Jessica Jones Meyers (USA) 10:06:53
7. Kathryn Thomas (USA) 10:19:46
8. Jennifer Schoenberg (USA) 10:30:57 (Amateur)
9. Rachel Jastrebsky (USA) 10:35:58


Challenge New Albany Half

New Albany, Ohio

July 27, 2014
S 1.2 mi. / B 56 mi. / T 13.1 mi.

In it’s inaugural year, Challenge New Albany Half drew a stellar pro field.  This was in large part to an exceptionally good prize purse ($32,500 split equally among the male and female field. First place for each was $5,500).

Erik Limkemann and Meredith Kessler took top honors, and in process setting the bar for next years race.

In the men’s race Limkemann and Starykowicz battled throughout the race, but it was Limkemann who bested Starykowicz on the bike and continued to put time into him on the run finishing in 3:50.

Meredith Kessler continued her dominating 2014 season with a spectacular 4:19 race performance securing her win over Jennifer Spieldenner in front of a hometown crowd.

Meredith Kessler heading out of T2 on run! Image courtesy: Twitter – @Robby_Simpson


1. Eric Limkemann (USA) 3:50:33
2. Leon Griffin (AUS) 3:56:16
3. Andrew Starykowicz (USA) 3:56:35
4. Justin Metzler (USA) 4:00:28
5. Adam Bohach (USA) 4:00:57


1. Meredith Kessler (USA) 4:19:02
2. Jennifer Spieldenner (USA) 4:23:14
3. Jillian Petersen (USA) 4:24:08
4. Haley Chura (USA) 4:29:58
5. Carly Johann (USA) 4:33:01


Ironman 70.3 Calgary

Calgary, Alberta, Canada

July 27, 2014
S 1.2 mi. / B 56 mi. / R 13.1 mi.

Andy Potts and Rachel McBride both dominated their rivals in convincing fashion this weekend in Calgary.  Potts securing his fourth win of the season led out of the swim not to be seen again. McBride coming off a recent injury was back on top in front of a home country crowd.  She crushed the bike in an amazing 2:13 on her way to a 4:07, smashing Miranda Carfrae’s previous course record by nearly 4 minutes.

Image courtesy: Wattie Ink


1. Andy Potts (USA) 3:43:43
2. Will Clarke (GBR) 3:44:19
3. Brandon Marsh (USA) 3:47:32
4. Jordan Rapp (USA) 3:48:03
5. Grant Burwash (CAN) 3:54:25


1. Rachel McBride (CAN) 4:07:19
2. Mandy McLane (USA) 4:16:12
3. Lisa Mensink (CAN) 4:17:47
4. Emma-Kate Lidbury (GBR) 4:19:29
5. Amy Marsh (USA) 4:21:13

Tour de France – Paris Finale

The 2014 edition of the Tour de France wrapped up this weekend in Paris. It was the Italian, Vincenzo Nibali  who would be the final wearer of the yellow jersey in a dominating performance.  In a spectacular showing of the French revival of cycling, Jean- Christophe Peraud and Thibaut Pinot finished second and third respectively.  Thibaut Pinot also won the white jersey, or best young riders classification.  Peter Sagan again took the green jersey for the sprint competition.  The big surprise was  Rafal Majka securing the polka dot jersey, or King of the Mountains classification – after nearly being left off the Tour roster for Saxo-Tinkoff.  This is the first ever jersey for a Polish rider.

General Classification Results 

1 Vincenzo Nibali (Ita) Astana Pro Team 89:59:06
2 Jean-Christophe Péraud (Fra) AG2R La Mondiale 0:07:37
3 Thibaut Pinot (Fra) 0:08:15
4 Alejandro Valverde Belmonte (Spa) Movistar Team 0:09:40
5 Tejay Van Garderen (USA) BMC Racing Team 0:11:24




Safely Building Your Run Mileage and the 30 Runs in 30 Days Challenge

Written by: Editor in Chief

As a cross country coach for my daughter’s school, and founder of the Alameda Island Runners one of the questions I am most often asked is, “how often or how much should I be running?”


While there is no one right answer because every individual is different (e.g., work, family, stress), there are some key elements we can all implement
to build both mileage and duration safely and hopefully injury free. We have three key elements of run training – frequency, duration, and intensity.

To become good at anything you often have to be repetitive, or practice frequently. First lets explore how often we need to be running to see improvement which is what most of us are after. Research suggests that you have to run at minimum three times per week. Now if this is the maximum you can do you need to optimize those sessions. Ideally you would see a speed workout (track session), a tempo run, and a long run. Each would have at least one day between for recovery since the workouts will all have some level of intensity or duration. I wouldn’t suggest anything less if your goal is to see improvement in fitness and results. One of the key benefits to this protocol is the reduced risk of injury typically associated with high volume/mileage weeks.

If however, you are looking to take your running to the next level, set some PRs, and test yourself you need to be running six or seven times per week. Often this type of schedule works best taking Monday off since Long Runs typically occur on the weekend. If you are more advanced in your training (35+ miles per week) don’t be afraid to run daily so long as you are putting a majority of those miles in at an easier pace, then take recovery days when you feel the need.

For The Advanced Runners Only: If you are near 70 miles a week and looking to up that or restructure your schedule, you can consider adding one or two double run days into the mix.  Remember to keep one of them easy.



Simple, just get out and run.  That is 30 distinct runs in 30 days.  To constitute as a run it has to be 30 minutes in duration.  Remember if you need a day off it’s ok.  Do a double the next day, 30 minutes in the morning, 30 minutes in the evening.

Post your daily runs on Twitter to and use the hashtag #30Runs

Remember always use your best judgement when building up the miles.  Most running injuries are a result of not listening to your body.  If your body is telling you it’s too much listen.

Timo Bracht and Miranda Carfrae Put Their Stamp on Challenge Roth

Challenge Roth proved to be difficult for many this year with hotter conditions than usual.  In the end it was Timo Bracht and Miranda Carfrae that were the victors on the day.

Bracht finished in 7:56:00 – a respectable time on such a stifling hot day in Roth.


Much like business as usual, Carfrae delivered a blistering 2:53:27 to finish in 8:38:53 setting a new personal best for the iron distance. 


2014 Datev Challenge Roth
Roth, Germany / July 20, 2014
3.8km swim / 180km bike / 42km run

Top men

1. Timo Bracht (GER) 7:56:00
2. Nils Frommhold (GER) 8:00:39
3. Eneko Llanos (ESP) 8:09:29
4. Joe Gambles (AUS) 8:10:10
5. James Cunnama (RSA) 8:11:44
6. Dirk Bockel (LUX) 8:22:41
7. Michael Rünz (GER) 8:23:44
8. Andrej Vistica (CRO) 8:28:26
9. Roeland Smits (NED) 8:29:20
10. Luke McKenzie (AUS) 8:37:33

Top women

1. Mirinda Carfrae (AUS) 8:38:53
2. Rachel Joyce (GBR) 8:42:25
3. Caroline Steffen (SUI) 8:48:42
4. Yvonne Van Vlerken (NED) 8:59:36
5. Julia Gajer (GER) 9:00:50
6. Catherine Faux (GBR) 9:09:47 * AG W25-29
7. Diana Riesler (GER) 9:13:16
8. Michelle Vesterby (DEN) 9:13:23
9. Simone Maier (NZL) 9:31:24
10. Daniela Sämmler (GER) 9:37:46