September 9th, 2017











Mojo getting ready to Glow! 


First of all, thanks to everyone who came out to run or volunteer at the Hamilton NightGlow 10K+/Half+/Full marathon+.  It was a beautiful night to run and if you were using this as a training run for something later this fall you will be 'more' than prepared! Thanks again for all the support.  We ended up with 510 registrants which is fantastic for a first year race.  For those who deferred grabbing a medal we expect those within the next 10-14 days and I will notify everyone when they arrive. Thank you for doing this.

Running group is back on for this weekend, 7:30am at the store.  It's 20/12 weekend for those running the October 1st Twin Cities and we will have a couple of other distances available as well for those running other fall races.  

There are several events going on this weekend:

* Mojo will be represented by an amazing group of athletes in Chattanooga for the Ironman 70.3 World Championships. We are very proud of this group and wish them the best of luck on Saturday/Sunday as they take on the World at the 1/2 Ironman distance.  Congratulations to Tyler Anderson, Lynn Brannock, Gabby Davis, Jed Jesse, Mark Lund and Renee Imbalzano-Zegar.  The new IM tracking app is excellent if you want to follow these athletes throughout the day but please leave the posting of status to family members unless you have been pre-approved.

* Market2Market - We have 3 teams participating this Saturday in this fun one-day relay. Defending champs Bunz on the Run, the Road Hogs, and Twisted Blisters will take on 200 others teams for 75 miles from Cincinnati to Dayton.  Good luck everyone and looking forward to spending some quality van time with my stinky friends.  


Some more pictures from the Inaugural HNG evening.


A good run deserves a good beer!  Post-race at Municipal Brew

We have a couple of social events planned including the October 7th end-of-the-year triathlon club party and Kona send-off for Gabby and Tyler and then we also plan to hold our Run Club End-of-the-Year party along with our Pick6 Awards Party sometime in December or January of 2018. Of course, with it being fall that means our annual Pub Run will be scheduled soon with details to follow. I will be meeting with our planning committee in the coming weeks and details will be available soon.

We are also bringing back the Santa Suit and Ugly Sweater 5K Fun Run one more time on Sunday December 10th at TopGolf.  This race is also worth bonus points in the Pick6 competition so stay tuned for more details. 
 
   
Some of our amazing volunteers glowing before the GLOW!
 
Other items of note:
> Running group - every Saturday at 7:30am from Mojo.  Tuesday night speed work with Coach Bob is back on and going strong. We had a few more new faces at our run this past Tuesday. Subject to track availability, we will meet at the Lakota West HS track when available or move down to the Freshman Bldg if necessary.   Location and workout will be posted on facebook by Tuesday morning.  

Night Running: Something else the staff wanted to mention in the wake of our night race is how to use your Garmin watch in the dark to actually see where you really are:

On all Garmins, a light push on the the top left button turns the back light on, making the watch readable at night.  On the 205/305 this is the power button.  On the 230/235, it is the button with the light icon on it.  Check your watch model for confirmation.

You can do several other things as well including turning the backlight on/off, set the backlight to turn on for key presses and alerts, set up your watch to turn on the backlight automatically when you rotate your wrist towards your body, set the length of time before the backlight turns off...  

Your watch is a powerful tool and running aid. To get the most out of it go online and check out available features based upon your watch model then Youtube it to follow step by step instructions.
   
 


Coaches Corner                          


Coach Fillin
Certified Ironman Coach
 

Tips for Faster Triathlon Transitions 

Newbie triathletes generally regard the transition area as a place to rest and regroup, a place to celebrate the completion of one leg of the race and prepare for the next. Sometimes, it feels like the gravity in transition areas is ten times normal with food, drink, sunscreen and friendly volunteers happy to chat. Out on the race course everybody is pushing forward in the same direction but in the transition area, athletes are milling around in all directions and the sense of racing can disappear.
How many hours of swim practice would it take to lop two minutes off your swim time? Probably hundreds, maybe even thousands. How many hours of transition practice would it take to lop two minutes off your transition time? Maybe only one! Many triathletes are so focused on swim, bike and run splits they forget the clock is still running in the transition area. Every second counts. Transition practice isn't as fun as running but it is a good investment of your training time. Triathletes looking to win need to shift their entire mental focus and integrate the transition seamlessly into their race. The transition is not a rest area but a place to speed in and out of, in the fastest time, with the least energy.

Here are some top tips for a fast transition:

Practice your plan - Have a plan of exactly what you are going to do and practice it over and over again until you are fast with no mistakes. Practice it physically several times over in training and then rehearse it mentally several times on race morning. By the time you are in transition during race you should be moving on autopilot. Never try something new on race day.

Be a minimalist - The fewer tasks you have to do in the transition area, the faster you will go. Maybe skip the socks and get rid of anything you don't absolutely need. Clutter will slow you down.

Attach your stuff to your bike - Handling small items sucks up time. Everything you need on the bike course should be attached to your bike. Tape gels to the frame, water bottles should already be on board, sunglasses looped to a cable, spare tube in a seat pack and CO2 cartridge taped to the seat post.

One outfit for all occasions - Start the swim with your full bike/run outfit under your wetsuit. A one piece tri-suit is ideal. Any clothing changes will add lots of time.

Navigation - Have you ever come out of a different mall door at Christmas time and had trouble finding your car? You can have a similar experience in a large transition area. Note where your rack spot is and how to find in from the swim exit and bike entrance. From your rack, know where the bike and run exits are and the quickest route to them.

Speed laces and baby powder - Tying your running shoe laces in a bow takes time. Eliminate this step using lace locks or speed laces. To help your feet slide smoothly into your running shoes, prime them with a sprinkling of baby powder.

Grab and go - In T2, grab what you need and go. Put on your hat and fuel belt while you are running. It is always faster to complete your tasks moving down the course rather than standing in front of your rack.

Practice makes perfect...
Coach Fillin

Race Calendar
 
Sept 9th      Saturday   Market2Market  Dayton, OH

Sept 9th      Saturday   16th Annual Buddy Walk for Down Syndrome, at Sawyer Pt  
If anyone is interested in supporting this great race here is the link for Lennan's team:

Sept 9th-10th  IM 70.3 World Championships in Chattanooga, TN
Oct 1st        Saturday   Twin Cities Marathon 
Oct 13th      Friday/Saturday  Bourbon Chase 200-mile relay
Nov 11th     Saturday   Cincinnati Christina Athletic Boosters Run/Walk, www.registrationspot.com 
Dec 10th      Sunday     Santa Run/Ugly Sweater 5K at TopGolf and Streets of West Chester
Mojo Triathlon Club


 

SAVE THE DATE!  -  Saturday evening, October 7th from 6:00pm - 10:00pm behind Mojo in the Kona-Cave Lounge we will hold our club END of the YEAR TRIATHLON PARTY, combined with our send-off party for Gabby & Tyler who are headed to Kona on October 15th. It is not too late to join the club if you want to be part of the festivities.   Also, I am still looking for two more volunteers to help coordinate the EOY party so if you are interested in helping out please send me an email.   




We've still got some racing left this season. In addition to the IM 70.3 World Championships we have o ne or two more local races then a group heads to Chatt 140.6 on Sept 24th and a fairly good sized group headed down for the Louisville IM 140.6 on October 15th.  Anyone interested in heading down to L'ville to support the team please contact me as I know we will have a group of STM's there to cheer our Ironmen and Ironwomen on. 
Sole Sisters

Happy September! 

Next Meeting:      Please mark your calendars
When:                      Wednesday September 13th at 6:30 pm     513.255.2531 
Where:                     Andrea Bakker house  4449 Princeton Rd. Liberty, Twp. 45011
Agenda:                   Baby Boy Shower for fellow Sole Sister Maria Benitez, fall race                                                     discussion, sisterhood bonding and catch up 
What to bring:          A-L  Appetizer or side dish    
                                M-Z Dessert   (Rosanna Blue Cupcakes)   
                                Mo has all adult beverages 
Who:                        Everyone is welcome, bring a friend, spread the word in social media and                                     lets have a big crowd



Mojo Six Grand Prix Series - 2017    
 
The next race in our Pick6 series is the Hudepohl 14K next weekend.  Sign up and grab some points!

Mojo Pick Six is a year-long event to promote participation in local races, have fun as a running club, expand the running group, and have some friendly competition.  You can sign up at any time but you must be signed up before any of your race results count towards our year end awards.  We also want to thank Dr Titko from The Center for Foot Care for sponsoring our Pick Six series along with Dr Welland, DDS. 

2017 Mapping Project

Pin Your Race

The Map is back!  Run a half, full or ultra marathon or half or full Ironman grab a pin and take a stab.  Let's see just how adventurous we are as a group!

Pin #1 - Marathon: To Khuu / Houston, TX  
Pin #2 - Half Marathon:  Tiffany B / Charleston, SC
Pin #3 - Half Marathon:  Orlando
Pin #4 - Half Marathon: Halle & Scott Cupp / New Orleans, LA
Pin #5 - Half Marathon: Mojo's / Austin, Tx
Pin #6 - Half Ironman: Perry H / Havana, Cuba
Pin #7 - Half Marathon: Joan C &Ann B / Birmingham, AL
Pin #8 - 50K: Tina F / Antelope Canyon
Pin #8 - Half Marathon / Hai Sam / Phoenix, AZ
Pin #9 - Half Marathon / Ashleigh & Tina / Lexington, KY
Pin #10 - 200 Mile Ultra / Dave Corfman / Peoria, Il
Pin#11 - Paris Marathon / To Khu & Dave Callon / Paris, France
Pin#12 - Florida 70.3 IM / Hai, Doug, Dan, Perry, Lynn, Ashlynn / Haines City, FL
Pin#12 - Boston Marathon / Maddie, Mark, Jim, ... / Boston, MA
Pin#13 - Illinois Half Marathon / Mark S, Erica (BQ/PR) /Champagne, Il
Pin#14 - Half Marathon / Mark S / Grosse Ile, MI
Pin#15 - Nashville Half/Full Marathon 
Pin#16 - Half Marathon / Coach Bob / Columbus
Pin#17 - Half/Full Marathon / Mojo Nation / Cincinnati Flying Pig
Pin#18 - Half Marathon / Mickey T / Sarasota Music Half
Pin#19 - Half Marathon / Maddie A / SanAngeles, WA
Pin#20 - Half Marathon / Hai Sam / RocknRoll San Diego
Pin#21 - IM Muncie 70.3 / **group** - Matt Beiser 
Pin#21 - Half Marathon / Mojo Maddie / North America Discovery 1/2 / Seattle, WA 
Pin#22 - Half Marathon / Mrs Mojo / Nightglow 1/2 Marathon / Vancouver, WA 
Pin#23 - Half Marathon / Jennie & Nate Harris / Portland, OR
Pin#24 - Delaware 70.3 / Group effort - who wants to pin Delaware, OH?
Pin#25 - Marathon / Jim Found / Fargo, ND
Pin#26 - Marathon / Jim Found / Lubec, Maine
Pin#27 - Half Ironman / Group effort! / Steelhead, MI
Pin#27 - Little Miami Half / Group effort! / Morrow, OH
Pin#28 - Marathon / Jim Found / Anchorage, Alaska
Pin#29 - Hamilton NightGlow Half/Full / Hamilton OH 
         
PR's to celebrate at our next in-store run group: 
I know with the amount of races recently we have some music to play this upcoming weekend. Who needs to ring the bell or pin the map???

If you have PR'ed or have a pin to add to the map, don't be shy.  Our group is so large and active I can't keep track of everyone so help me out and enjoy your moment to shine! 


Paul Heintz
paul@runmojo.com
Mojo Running


Live Life in Forward Motion