Dear Athlete,

The athlete-coach relationship is something to be valued and I am proud to say that in this issue, we feature Kevin Long's IMLP race report. Kevin executed his training program flawlessly and we saw his goals for IMLP progress from simply finishing, to finishing under 13 hours, to being able to run across IMLP finish line 11:52! The trust that developed between the two of us was imperative to having a stellar race experience. I hope you enjoy reading his report as much as I have enjoyed coaching him. Congratulations, Kevin! All of our coaches believe in developing this relationship with their athletes, and in the end that's most likely the reason we have so much success with our athletes on a year in and year out basis.

The August Extra Mile covers a range of success stories for which I hope you will find information and motivation to train hard and reach your goals.

Enjoy!

Happy Training,
Mike Ricci
USAT Level III Coach

Kevin Long's Ironman Lake Placid Race Report

I started this "Ironjourney" the day before IMLP 2008 when I got crushed on one 56 mile loop of the course. The last 12 miles into town, were pure torture and I knew I would have to train for a year to be able to do this race right. I started in earnest in November. Lost most of my weight in the first half of 2009. Really got consistent in March after a few winter illnesses. Struggled through calf injuries most of the training. But with each challenge, I kept my eye on the prize. This was a tremendous personal journey for me and I view IMLP 2009 as the beginning and not the end. What a day, what a year of training, losing weight, staying focused (and refocusing when I needed it), and really enjoying my training, my fitness and myself on race day. I blew away my expectations, plain and simple.

D3 Athlete of the Month for August: Beth McGrory

Who is my coach? How long?
Amy Kuitse is my coach and I have been working with her since 2005!

How do I balance training with crazy work schedule?
Good question because I really don't know sometimes, but I think it comes down to when you really enjoy doing something and love what you reap from it, you find a way.

What motivates me to continue to train and race?
I love to challenge myself mentally and physically and in my opinion nothing does that better then triathlons. I love to train because it keeps me well balanced in my everyday life, and when it comes to racing it makes me push that much harder and I look at it as a great way to get an intense workout.

How long have I been an athlete? How long a triathlete?
I have been involved in athletics of some sort since I was approximately 10ys old, It's been a part of my life for as long as I can remember. As for Tri's I first got involved in them in my late 20's and competed for about 4 years. I left the sport for quite awhile but still did a lot of recreational running and lifting. I got back into the sport when I retired from my Law Enforcement carrier in 2005, and have being doing it ever since.

Which of the three legs is my most challenging?
The run is always the hardest for me. My favorite/hardest workout is a trail run I do that is approximately 9.5 miles at a place here in Phoenix called South Mountain. It's a trail called the ridge line and it's very hilly and challenging, and the first 45 minutes you feel like your heart is going to explode and your quads are on fire, but after that you start a gradual down hill for the most part and you just feel incredibly good.

What music motivates you?
I love all kinds of music so it really depends on the intensity of the workout, and my mood.

If you could spend a day training with anyone, who would be? My coach Amy. I think we would have an incredible workout, but also have lots of good conversation.

Read the interview with Beth online »

2009 Ironman Training Groups in Boulder, CO

D3 Multisport is pleased to offer personalized coaching in a group environment at an affordable rate! Benefits of your monthly program include:

• All workouts will be under the supervision of a D3 approved and USAT certified coach.
• High quality structured workouts to push your limits.
• Each week will include coached workouts for 1 swim, 1 track workout, and a long run.
• One catered ironman race simulation training day with our coaches.
• Entry into the swim facility will be included in your monthly rate.
• A comprehensive monthly training program will be provided.
• A Training Peaks account to track your training.
• Coaches will lead the workouts with DESIRE, DETERMINATION & DISCIPLINE.
• 12+ coached workouts a month at less than $8 per workout!
• Preparedness for your race – we will help you reach your goals.