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| IMJ Coaching and Consulting LLC | September 2012
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News & Events
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Results: Ironman New York Ross Hillesheim - 12:21:38 and Peter Crescenti, in his first Ironman distance in a solid time of 14:26:30.
Ironman Canada
First IMJ athlete to cross the Finish Line was Hunter Hobson - 10:02:32 (PB)
Ben Lane - 10:04:36 (PB)
Paul Hert - 10:18:44
Andrew Chafer - 10:51:24
Sean Hackney - 11:06:11 (PB)
Aaron West - 12:10:52
Stacy Wingard - 12:25:33 (PB)
Stu Gibson - 12:42:22
Shelley Probber - 14:41:41 (PB)
Don Harris first Ironman 16:00:16
Clarise Mahler unfortunately was unable to finish due to hyponatremia on the bike. But Clarise came away with a lot of leftover fitness and energy which she exhausted at a local half marathon along with achieving a PR.
Click here to view IMJ athletes at IM Canada.
Ironman Louisville
Meghann Nelles 11:14:11, placing 4th in her Age Group.
Ironman Wisconsin
Christine Bosau-Slater - 12:48:55 Mark Slater - 14:13:00 Maggie Kirkham did not finish due to a crash on the bike. Congrats to Stacy Wingard!Coached by IMJ Coach, Ben Lane, Stacy after recovering well from IM Canada ran the Tunnel Lite Marathon in North Bend, Washington in a PB time of 3:27:18 qualifying her for the 2013 Boston Marathon.What's Next for IMJ Athletes
IM Florida, Panama City Beach
3rd November, 2012
After blitzing IM Canada, Hunter Hobson and Paul Hert will cash in further on their fitness at IM Florida.
Austin 70.3 ~ Shelley Probber and Julie Glade are going to end their season with a Half IM; Karyn Gallo is running the Women's Nike Marathon in San Francisco on October 14; Peter Crescenti will be completing his second ironman at IM Cozumel on November 25th.
IM World Championships, Kona
13th October, 2012
IMJ Head Coach, Scott Jones, will be representing US Navy in the Military Division at Kona. This will be Scott's 6th Kona and 5th time representing Navy.
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First Ironman for IMJ athlete Don Harris
 | Don Harris at IM Canada 2012
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By Teresa Rider
When I asked Don how he was feeling post-race, he had this to say: "I'm feeling great thank you! All the soreness has gone away. I taught my spin class this morning taking it easy. I lost a big toenail and had a pretty good blister but that's it for discomfort. It was so awesome to hear the race announcer mention you a few times as record holder! Coach Scott's talk at the IMJ pre-race BBQ was really great and I thought about the things he said often out on the course.
I am absolutely satisfied with my race. Having never done a full ironman I was concerned about the distance and wanted to make sure I finished. I've seen footage of people with spaghetti legs and crawling across the finish line and did not want to risk not finishing. Scott said for me to finish would mean I had to manage things well out there. I did the race as a memorial to my son James and thought about my lovely boy the entire time and would not risk not finishing because of that. Coach Scott said only walk the aid stations and that's what I did. Every mile I felt stronger and stronger on the run and wanted to take off but I had never gone that distance so I would not allow myself to go. When I got to the last mile I said looks like I'm going to make it and took off. Scott's protocol has built a massive aerobic engine in me. Not being disrespectful of the race or the distance but if I had to go another 10 miles I could have. So obviously I went too conservatively. But I don't regret it because it was a perfect dress rehearsal for IM Lake Tahoe.
I'm very satisfied with the race because the goal was to finish before the cutoff. Looking at it from that perspective I beat my goal by an hour.
I'm an Ironman and no one can ever take that from me. It was very satisfying to have a plan and see it executed to perfection. I am very grateful to Scott and Teresa for all their help. There is no way I would have ever considered an Ironman distance if not for their professional guidance and encouragement. I'm lucky to have met such great people as you two and the IMJ team!
I'm an Ironman now. Now let's make me a fast one!
Don Harris
Ironman
PS: Thanks for waiting so long for me to come in; I won't make you wait that long ever again!
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Greetings!
Welcome to the September 2012 edition of the IMJ coaching Newsletter! It has been a terrific year of racing, and as the summer winds down, we would like to be the first to congratulate all of you on your season in the sport. For many, there have been PR's set and personal boundaries broken. For some of you, this is the fittest and healthiest you have ever found yourself in your life. That is cause for celebration and reflection. We always want to be healthy and well first. After that we want to ensure our experience in the sport is enhancing our life and has helped us enjoy the journey even more. If we can accomplish those things, then it is time to go fast! Scary fast! This is what we do here at IMJ, and I am very proud of all of you and who you are as athletes, but more importantly as human beings. Let's keep the goodness rolling! August was a huge month for IMJ Coaching with a highly successful camp and stellar performances from IMJ athletes at Ironman New York, Canada, Louisville and Wisconsin. At IMC, Hunter Hobson had his fastest ironman, 10:02 placing him 7th in the age group 45-49 and missing a Kona slot by just two places; IMJ Coach, Ben Lane also had his fastest ironman 10:04 in the age group 40-44. At IM Louisville, IMJ athlete Meghan Nelles placed 4th in her age group, just shy of a slot to Kona. At IM Wisconsin, IMJ athletes Christine Bosau-Slater and Mark Slater returned to Ironman after a period of sabbatical from the ironman distance, with both having terrific performances. It was inspiring to see IMJ athlete Don Harris complete his first Ironman Canada, as well as witness Sean Hackney crush his PR by over 20 minutes. Aaron West, Andrew Chafer and Stacy Wingard all had amazing performances, taking themselves to completely new levels, and probably surprising themselves with their toughness and fitness. With all the highs come the lows, and that low this year was for IMJ athlete Maggie Kirkham who had a serious bike crash at IM Wisconsin. Luckily no broken bones, but she sustained a lot of road rash and bruising which will keep her on the sidelines for a few weeks. From all at IMJ Coaching, we wish Maggie a speedy recovery! The season is not quite over for IMJ Coaching athletes; we have two competing at IM Florida in November, Austin 70.3, IM Cozumel and the Nike marathon. I will, once again, represent the US Navy at the World Championships in Kona. Our July/August camp was a huge success and a lot of fun! The hours of quality training in terrain that has to be some of the best, solidifies why we continue to run IMJ Camps each year. After every camp Teresa and I spend hours talking about how blessed we are to be able to train with and get to know our athletes. We come away having been totally inspired and invigorated by the week of performances by our athletes.
 | | IMJ Campers before embarking on the Epic Peak to Peak Ride |
Click here to view fun and epic photos of IMJ athletes at the July/August 2012 IMJ Coaching Camp here in Boulder. Like I have said before, training, living well and racing fast is what we do here at IMJ. Stay tuned for more opportunities on our winter camp and other racing and training going on with IMJ Coaching! Train with joy or not at all! Jonser and T.
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Quote: Let the beauty we love be what we do ~ Rumi
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Coach Scott Preparing for the Half Ironman Distance Swim
In this segment, I would like to point out a few things a triathlete can do to be ready for the Half Ironman distance swim. Many probably don't realize that the Half Ironman swim is only a four to five minute longer swim than the Olympic distance. In preparing for this distance, we want to change our preparation from the Olympic distance by ensuring that we have the speed and power to swim at top speed, not quite as quick as the 1500 meter effort, but closer to that than an Ironman effort.
In training my Half Ironman distance athletes, I like to focus a few key swims in their last 8-10 weeks of their build to their "A" race. I like to see my athletes mix both speed sets with steady longer efforts. One way to do this is to swim a recovery paced effort immediately after a speed interval with no rest on the wall. I have found this to be effective in teaching the body to recover while swimming. This is an important skill in triathlon (especially at the middle distances of triathlon) when we have to accelerate in order to stay with a pack, jump on the next pack, drop your competition, etc. One example of a specific set to work on this is as follows: Click here to read more |
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Taking the Challenge
IMJ Coach Ben Lane had no idea what was to come when he contacted the Seattle office of the Crohn's and Colitis Foundation of America (CCFA) in January of 2012. Soon after his youngest son Cooper was diagnosed with inflammatory bowel disease or IBD, Ben reached out wanting to find a way to help CCFA fulfill its mission of curing Crohn's disease and ulcerative colitis. Serendipitously around that same time, I was hired as a Team Challenge manager to establish and coordinate the inaugural year of Team Challenge Tri, a sprint triathlon training program and fundraiser for CCFA. Note firstly, that I had never done a triathlon of any distance so I was already in over my head. Note secondly, that I believe in Providence. Oh boy, was I being looked after that day... and so were the 19 participants who signed up in early May and trained for the next 16 weeks to prepare for the TriRock in San Diego on September 9th.
 IMJ athlete Stacy Wingard volunteered to coach alongside Ben, and for the past 16 weeks they led Team Challenge participants in their journeys in becoming first time triathletes. Can you remember your own triathlon beginnings? Yours may have been more graceful than a few of ours were. At our first practices we learned that among our group we had some first time runners, a few first time bikers, and a number of people who couldn't swim the length of the pool. This season had potential to be an uphill climb, but our coaches were in for the long haul. Although both were training for IronMan Canada, Ben and Stacy returned to the basics for a few hours each week with these Team Challenge athletes. Throughout it all, I was constantly reminded that this team was blessed with two of the greatest people on earth as they patiently encouraged and pushed each participant in their training until the day they were prepared enough to jump into the water in San Diego.
I believe that the tale of our first Seattle Team Challenge Tri team would have been quite different had Ben not dropped into CCFA from the heavens when he did. The smiles across 19 faces as they crossed the finish line in San Diego, the $85,000 that these participants raised, and the lifelong triathletes that were born over the past 16 weeks can be attributed in great part to the incredible volunteerism and dedication of two of your own IMJ family members.
Thank you for sharing Ben and Stacy with Team Challenge. Maybe one day you'll see Team Challenge alum crossing an IronMan finish line next to you!
For more information on Team Challenge or to get involved, contact Jackie Miller at JackieM@ccfa.org.
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Teresa's Nutrition Corner
 Eating Clean
It's time to clean out your pantry and go shopping!As athletes, I am sure you would not be surprised to hear, and it might sound extreme, but there really aren't any fitness goals you can achieve without eating well. You can train until the cows come home, but if you eat refined processed foods and make a run to your local fast food drive-thru, or eat at the local pub a few times per week, you are going to make significantly smaller gains-both in fitness and in wellness. Is your pantry filled with the following? Junk food, boxed sugary cereals, snack/breakfast bars, pop-tarts, boxed waffle mix, boxed macaroni cheese, mustard's and tomato ketchup containing high fructose corn syrup; commercially-baked, pastries, cookies, muffins, packaged snack foods such as crackers, microwave popcorn, chips? Artificial sweeteners and many other things are exactly the types of foods that will shipwreck not only your health, but will leave you empty during your training sessions and nutritionally unprepared come race day. Click here to read more |
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