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Issue 081 - May 2009

Dear Athlete,

This month’s edition of The Extra Mile covers "Perfect Practice: Train to Race" by Coach Amanda McCraken and "Recovery" by coach Mat Steinmetz.

D3 Athletes have started race season off well, take a look at their impressive race results!

Check out D3 Coaches Spotlight which features Coach Amanda McCracken.

Enjoy this month's edition of "THE EXTRA MILE"!

Happy Training,
Mike Ricci
USAT Level III Coach

May Athlete Results

Brandon Wells competed in the Spring Fling Triathlon in Rio Rancho, NM. Brandon placed 4th overall in his 1st Triathlon and 1st Age Group!
Chris Thorpe finished the Rage in the Sage HIM in 5:25!
Alex Kehr USAT Collegiate Sprint Tri- Lubbock TX: 1:31:08
Big Sur Marathon: Ida Jonsen: 3:56 and 9th place AG.
Big Sur Marathon: Toni Bodeau: 3:47 and 5th place AG.
Big Sur Marathon: Jane Diggins: 4:07 and 17th place AG.
St Anthony Duathlon (Swim cancelled due to currents):
Kevin Long: 2:02
Brian Duffy: 1:59:12 and 7th place AG.
Mike Duffy: 1:59:05 (and still KING of the Duffy home)
Brian Keno: 1:43 and 4th place AG.
Alexa Keno: 2:57
Joe Vrablik: 2:53
Mike Ricci: 1:55
Hen Mudrun 5k: Craig Wilson: 1st AG/4th overall.
Jay Lochhead: 10th overall.

Jess Broderick and Coach Mike Ricci – Jess was honored as CU's Female Athlete of the Year by CU Club Sports and Mike as Coach of the Year.

Tri for the Cure: Beth McGrory: 1st AG/ 8th OA 49:26
Michigan 10miler: Mike Ball: 1:18 (While pushing a baby stroller!!)
Rob Syvertson, Vancouver Marathon, 4:42:47 - first marathon!
Lindsey Jones, Wildflower Olympic, 2:55:54, 22nd AG, 118 female
Carrie Wolfe, 5k for Soldiers in Iraq, 26:00, 3rd OA female
Carrie Wolfe, Jersey Man Sprint +, 4th AG, 2:00:30
Brian Kennedy (8 year old son of Maureen Kennedy) - 4 minunte PR in the Silver Mile 5k, 33:35
Mike Ball, River Bank Run 25k, 2:04:10
Debi Rose completed the Barking Dog Du
Lori Trautwine: 7.6miles time was 59:10 in a relay on 5/3
Tanya Kern: 22:39 at Dick's Flat Out 5k, 5/9,....over one minute PR from last year's race
Mike Duffy – Gulf Coast Triathlon Half, 5:28
Jay Lochhead – Barkin’ Dog Duathlon, 1:33

D3 and friends at St Anthony's.

Brian Keno, Mike Ricci and Kevin Long at St Anthony's.

Featured Articles:

Perfect Practice: Train to Race!

written by USAT Certified Coach Amanda McCracken

Vince Lomabardi once said, "Practice does not make perfect. Only perfect practice makes perfect.” When applied to triathlon training, you might ask yourself, “Am I preparing myself to race my best? Am I doing workouts in practice that train my mind and body for race conditions?"
continue reading online »

Recovery

For some reason, it seems hard to convince athletes that they're tired and would benefit from some periods of freshening. I don't know what it is, but it seems that the length an athlete can go without taking a break has become sort of a bragging right.

continue reading online »

Quote of the Month:

"A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done."

-- Vince Lombardi

Community News

1st overall at USAT Nationals by freshman Jessica Broderick. Jessica is the first freshman to hold the title of National Champion and was honored as CU's Female Athlete of the Year by CU Club Sports.

Congratulations to Coach Mike Ricci, he was voted "Coach of the Year for CU Club Sports" for all his hard work with the University of Colorado Triathlon Team.

If you have a chance check out page 20 of the Yoga Journal this month. There is a nice picture of D3 Athlete Lentine Zahler (coached by Mark Sunderland) racing in the D3 kit at IM Hawaii - Check it out!

D3 Coaches Spotlight

D3 Coach Amanda McCracken has traveled the world and has been coaching and racing for over 2 decades. Read her interview to learn more about this coach extraordinaire:

Extra Mile: How long have you been coaching?
AM: 8 years

Extra Mile: What is your favorite part of coaching?
AM: Seeing people set a goal and achieve it

Extra Mile: What is your ultimate goal as a coach?
AM: My ultimate goal is to develop athletes into individuals knowledgeable enough to coach others and to help athletes maintain a healthy and successful balance between athletic pursuits and family/friend relationships.

Extra Mile: What was one of the coolest places you’ve trained as an athlete?
AM: I have been running in Casablanca and Nairobi. I did a race in France on whose course you could drink the local wines during the competition.

Extra Mile:: Give us some of your background as an athlete that led you to coaching.
AM: I started competitive swimming at the age of 8, picked up running in high school and joined the sport of triathlon as a freshman in college. I started writing training plans for friends in college. My first real coaching job, aside from teaching swim lessons, was as a graduate assistant coach at DePauw University for the cross country and track teams. This opportunity helped me realize my passion for coaching.

Extra Mile: Aside from being a USAT Certified Coach, what accomplishments have you achieved in your athletic career? I was NCAA Kentucky Woman of the Year in AM: 2000 and the state representative at the national ceremony. I've completed Ironman Arizona (in 11:45), 4 marathons and Imogene Pass Trail run.

Extra Mile: What is your favorite distance to race?
AM: Sprint Triathlon

Extra Mile: What are your race plans for 2009?
AM: Break 19 minutes in the 5k, break 3:15 in the Chicago Marathon and do as many Stroke and Stride type of races as possible!

Watch Amanda's video introduction

Sponsor of the Month

Louis Garneau Technical Clothing - The official clothing sponsor of Team D3.