Dear Athlete,

Happy Thanksgiving to everyone! As the season winds down many of you will start thinking about the 2010 season. This means setting goals, working on your weakness and setting up your race schedule. It is also a great time to reflect back on last season to see where you can improve. As you take a look at your 2009 season make sure to see where you succeeded and where you need work.

In this newsletter you will learn something from Coach Mark Dillard about how to and how not to prepare for the marathon. If you have a spring marathon on the books, make sure to read this one! You can also read about Coach Amy's touch decision regarding the Ironman World Championships and why she now can look back and know she made the right decision. Just because you may not be out as much as you were in the summer, you still need to protect your skin from sun damage. 4th year medical student Cathy Koger will take you through the D3's of skin care to keep you safe.

You will also find new results from D3 athletes, race reports from Coach Mike and some inspiring thoughts from D3 athlete Bud LaCombe. If the winter cold has you thinking about warmer temps, read about our D3 athlete of the month, Sarah Petre-Mears. Training on a tropical island may sound ideal, but it has it's challenges. We are also starting to put together a fun weekend of snowshoeing and speakers in late January or early February at Active at Altitude in Estes Park, Co. If you are interested in learning more details please contact Coach A.J. or keep watching our D3 Fan Page on FaceBook.

Recent D3 Athlete Results

D3 Athletes were on a roll this month. P.R.’s were coming in from all over the country in all sorts of events. From Ironman Florida we had 5 P.R.’s alone! We also had first time finisher at the Half and Full Ironman distance, as well as Half Marathon and 10k racers setting P.R.'s and winning their age group.

• IRONMAN FLORIDA
• Chris Thorpe - an IM PR going 10:57!
• Mike Duffy: 12:21 in his first Ironman!
• Bud LaCombe: 12:02 and a PR from 12:51IMAZ in 2008.
• Chris Thorpe: 10:57 and 1 hour PR from IMCDA in 2009.
• Jeff Braaten: 10:57, 20th AG, and 37 minute PR from IMFL 2007.
• Bill Ledden: 11:21 and a 1 hour PR from IMCDA in 2008.
• MIAMI MAN HIM: Todd Hothman: 5:41 in his first HIM. Great job Todd, we know you'll be racing even faster next year!
• Komen MD Race for the Cure: Leena Figall: 22:16, 1st AG!
• The Denver Half Marathon: Liz Larson: 2:04 and a PR, the day after a BIG brick. Nicely done Liz!
• Westchester 1/2 marathon : Chris Giordanao: 1:36 (6.5 min PR)
• Erie Erie 10k: Wendy Sweet: 57:10 (2 minute PR)

D3 Athlete of the Month for November: Sarah Petre-Mears

Meet Sarah Petre-Mears, our D3 Athlete of the Month. Sarah started working with D3 in 2005 and in less than four years, she went from a 2 pack a day smoker to becoming an Ironman! She has a unique story due to where she lives, the lack of training partners and lack of training facilities. Her story is one of perseverance and the never say die attitude. I hope you enjoy Sarah’s interview!

D3: Can you tell us a little bit about your sports background? Which sports did you do as a kid and as you got older?

SMP: This is easy none! I hated sports at school was always picked last and was totally uncoordinated so avoided sports as much as possible. This includes never learning to swim or ride a bike.

What was your motivation to get started in triathlon?
SMP: I learnt to swim the day before my 31st birthday (10th May 2005) this was 3 strokes breast stroke before I gracefully sank! Through practicing everyday a friend suggested the tri -a -try maybe a good idea, fabulous said I so I just need to learn how to ride a bike!

When and where was your first race?
SMP: September 16th 2005 was a 10k run, I had never run that far and it felt FAR! My first tri was 2 weeks after 250m swim, 5k Bike and 3k run.

You have a very interesting job – what is it?
SMP: I started my own business 13 years ago with my business partner; we provide corporate services to companies worldwide.

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THE TRUTH

Long time D3 athlete Bud LaCombe gives us his perspective on what it takes to achieve your goal. While it’s not earth shattering or new, it is powerful and spot on. D3 athletes would be wise to heed his advice:

I have been a serious competitive athlete all my life. I have been in fantastic shape and horrible shape. I know with great certainty what it takes to go from fat, forty and fading to fit, forty and fantastic. I watch those ads on tv; the pills, potions, diet plans and have only one comment; B.S. They all leave out the key driving component. Serious work. If you have more than 20lbs of fat to lose. Or even 10lbs of fat to lose. I got news for you. It’s going to take WORK. Some serious, committed effort. As I say to all those that I have helped over the years, “once you commit, the rest is easy.” The hardest part for almost everyone is actually committing to what it really takes. Everyone wants a shortcut. I have a secret for you. THERE ARE NO SHORTCUTS! I have noticed that almost everyone that begins a program fails in the first couple of weeks. Why? Because they simply fail to understand, have the wrong expectations, what it takes to succeed in ridding their body of fat. I go to the club and watch in amazement, the number of people that simply waste their time. For a little perspective. I am a serious Ironman Triathlete. I was a former Champion Bodybuilder. I have spent the last 7 months preparing for Ironman Florida. I lost 20lbs by training 15 hours a week, eating, oatmeal, chicken, turkey, rice, fruit, veggies and low to moderate glycemic carbs. I have a achieved a very high level of fitness. My point here is that losing more than 20lbs of fat and getting into great cardiovascular condition takes serious work and isn’t going to happen by taking some supplements, going to the club in the evening a couple of days a week. And yet that is what most people think. It’s no wonder we have an epidemic in this country. Most simply do not totally commit. What’s the old saying referring to breakfast? The pig was committed, the chicken participated. Meaning that unless you get up early in the morning, eat only high quality foods (I’ll be happy to list the 5 best), put out a moderate to moderately high, sustained ninty minute effort, 6 days a week for a minimum of 6 months, plan on being fat and out of shape. It really is that simple. Bud LaCombe recently set a new P.R. at Ironman Florida. Read Bud's IMFL Race Report.

Hey D3 athletes, want to stay in touch with other team members and hear what's new at D3? Then sign up to be a fan of D3 on Facebook. Click on http://bit.ly/nA1h6 to sign up. Both Coach Mike and Coach A.J. will keep you updated, informed and entertained!