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| June 29, 2009 | Billy Dean Johnson's IM CDA Report |  | Many people have different reasons for doing Ironman; I honestly think my main drive is I like to train. I do have a goal of racing all the courses in this country, well check CDA Idaho off the list. I guess one should start by talking about the breathless mountain beauty and all that but... I am still freezing; yes it was that cold and wet. As much as I hate cold weather, let me say that in Coeur D'Alene all Ironmen are treated like royalty, which alone is worth the trip.
The weather was... cold, wet and grey, just what a desert dweller wants. I knew going in it was a hilly venue but I never thought there could be a hilly swim but, out was crazy hard and back in was fast, hardest swim I have ever done. Outside of the normal body banging in an Ironman start there was a wind coming off the water that made white caps. The swim was a two loop swim and is notorious for being a little long. Moving across the top of the "rectangle" where you had the side wind it was out of the washing machine and into the blender...
T1 is a mystery to me with the Ironman bag situation, for the first time ever I found my bag got it the first time made it to the tent and... sat down and put on every item of winter clothing I had... I think I needed a calendar to time T1
Out on the bike course... My past history has been killing the bike, get killed on the run, everyone from my training partners to my swim coach said... "Sure would like to see how you would do on a run". I had one thought on the bike; slow down, slow down, slow down... It was hard to let people go by especially if they were in my age group but... I let it go and watched my heart rate, my goal to keep it under 130 bpm. I cheated on one or two of the hills but my average heart rate was 127 bpm. My slowest bike split, it was a windy day and a hard course but I really took it easy hoping for a run.
T2 was as bad as T1 until I took off the gloves that kept sticking to the Velcro on my Garmen... ahhhhhh
As I went through the changing tent I could hear my good friend Marc's voice in my head yelling "You are a runner, you are a runner son!!!" it worked... Although I could not feel my feet for two miles and my hamstrings where on an off all day, I ran, albeit slow, but still a run. At mile 21 I had a bad cramp it cost me at least one place but I did work through it. The last mile of the race is on Sherman Ave on a separate "finishers" lane. This stretch has to be the best street outside of Hawaii in Ironman, if you want your 3 minutes of Rock Star status, I advise a trip to Coeur D'Alene.
Stats, 1:04:56 Division 8th after Swim
Bike 5:24:50 2nd after bike
Run 4:23:58
11:02:44 11th in Division 26 minutes short of Kona
I want to thank Endurance Rehab especially Wolfgang, My swim coach Jonnie, Sun Devils Master Swim Club specifically all the help from Laura (loose the gear Dean!!!). Gary, Shanghai Jim and all the guys and gals I run with in Scottsdale. My biggest shout out is to my Girlies and The Crazy Ass Saturday Club.
Well another course down, Arizona, Florida, Coeur D'Alene done... To do- St. George, Wisconsin, Lake Placid, Louisville and well... that other one, a guy can dream.
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| June 28, 2009 | Shawn O'Connell's Ironman CDA Blog |  | I had raced IM AZ in 2006 and afterward immediately proclaimed to the world that I had absolutely no interest in ever racing that distance again. I was done... stick a fork in it… check it off the list… whatever… NEVER AGAIN! Well, as time passed and I thought about the many mistakes I had made training, I knew things could have been different. Then, after watching Marc, Lewis, Jeff, and co. race in Coeur d’Alene in 2008, I once again got the Ironman bug after a three year hiatus. So this past week, with my good buddy Brad aka “I know how to pace myself” Stocker, I took a shot at my second ironman. My goals for the day: 1) Have fun and finish 2) 10 Hrs ( :55- :57 / 5:15 – 5:25 / 3:30 – 3:40 add a few minutes for transitions) 3) Have fun and finish. The weeks leading up to the race I had felt good. The taper seemed to be going well and I was happy with the process. I was also excited that my parents and sisters made the trip out from Minnesota for a little vacation and provided awesome support. Weather reports for race day changed by the hour ranging from sunny and 75 degree to raining and 50 degrees with strong winds. It was difficult to prepare and make decisions on clothing, nutrition, etc. and it wasn’t until the actual race morning that the weather reports could be trusted… cloudy and 50 degrees changing to rain and 60 degrees by mid afternoon with strong winds coming off the lake. As it turns out the rain did hold off until 4:00 pm but we would never see 60 degrees. Once the rain hit is would be 50 degrees with wind chills in the mid 40’s and getting colder. Minutes prior to the gun, staring out into the chop, I reminded myself of the work that had been done and I ran through my race plan. A little small talk with a guy next to me to settle the nerves and I was ready to go. To my surprise, especially considering the distance of the event, it was a MAD dash off the beach. For a good 90 seconds I was in a full sprint just trying to get away from the chaos. Once clear of the mass of flinging arms and near the front I settled into my pace. Managing the waves and finding good feet were the new objectives. The conditions that morning on Lake Coeur d’Alene were as rough as I’ve ever experienced in a race. While this provided a great challenge it also presented an opportunity to gain time on weaker swimmers. Following a fierce battle with the angry seas through the first 1000 yards it turned out to be rather enjoyable riding the surf into the beach. I was through the first lap in 27:14 and felt great. Unfortunately, having just swum away from a small group, I headed out for the second lap solo. More of the same on lap two (rough out and body surfing in) and I was in around 56:30. Perfect... the hours of pace work with Lewis in the pool had paid off and I was into transition on schedule despite the conditions. To top it off I crossed under the swim to bike banner and over the timing mat in 59:59… once second ahead of schedule. I had a small chuckle with myself as I jumped my bike. In my opinion Coeur d’Alene is a superior course compared to Arizona. Unlike the exposed desert roads’ leading to Fountain Hills, CDA’s course has a nice mix of rollers, challenging climbs, long descents, curvy downhills, wide roads, narrow roads, streets lined with tall pine trees, and tons of people cheering. I’ve never been a big fan of blasting out of the gates. I know that others prefer to go out strong and get into the race as soon as possible but experience has taught me that a more controlled warm up early on the bike has almost always proven to be a better approach… regardless of the distance. So for the first few miles I avoided my aero bars and made sure my back and hip flexors were well warmed up. Once out of town and 5 miles into the bike I decided it was time to go. For the next 56 miles everything went as planned. I stayed on top of my nutrition going through my first bottle of INFINIT and a Cliff bar while grabbing a few banana cuts along the way to top it off at roughly 1200 calories. I was through in 2:37. Lap two began with a short conversation to remind myself to stay relaxed and treat it as no more than a regular Saturday training ride with Marc, Lewis, BH and the boys. Through the special needs zone for more INFINIT, a short porta-potty and I was back out for more fun. Again, all was going well and I really beginning to enjoy the race. At mile 95 the inevitable finally came and I went through my first rough stretch. The hills seemed taller, the wind blew harder, and the bikers rolled on by. Up to this point, as I would later learn, I had been 3rd in my age group out of the water and 1st in the age group to the 39 mile turnaround. But there wasn’t much I could do as I labored over my gears and watched my age group ride away from me. I managed to work through my troubles by empting the remainder of my calories and taking all that was offered at aid stations. By the time I rolled into T2 I was in 12th place in my age group with a bike split of 5:23. More importantly though the extra calories had kicked in and I was looking forward to the run. Lesson learned… keep eating!! As the skies began to darken with rain looming, I decided to keep my arm warmers with me on the run…a wise choice. Just happy now to be off the bike I rolled through the first mile in 7:53. Prior to the race I was hoping that I would find someone to run with to help pace the miles and distract my thoughts about how difficult it actually is to run 26 miles off the bike. Into the second mile I thought that I had found that person. We ran stride for stride and it felt good. We opened a small conversation and exchanged marathon expectations. As we ran through mile two in 7:23 he informed me that he was planning on running a 3:20 marathon. At that point I made a decision to let him go and pull in the reins, it’s a decision that I’m still second guessing. For the next couple of miles I settled into my eight minute goal pace. At mile 5 I endured my next challenge… bloating. It became so hard to run that I was forced into the porta-potty (enough said) for my first of five visits. I was through the first check point at 7 ½ miles with an 8:15 pace. Not bad considering my “issues”. Also at that point I was joined together with fellow Tri-Scottsdale Kona Qualifier John P as he ran up to me. I thanked him for the encouraging words but wasn’t in a position to hold pace. Miles 10 though 13 were really tough as I began to bonk. Shuffling back into town I was in no mood to head out for more but knew quitting wasn’t an option. At the mile 13 aid station I made the decision to EAT!! I downed cookies, bananas, chicken broth, orange slices, pretzels, and washed it all down with a few Gatorades. At this point I felt that one of two things were going to happen… either I was going to be walking and puking for the next few miles or getting my legs back and actually begin to run again. Luckily by mile 15 I was feeling better and thinking about salvaging what was left of the race and possibly running a 3:45. While I was able to get the nutrition under control the bloating continued to come and go. So for the remaining 10 miles it was run a little, walk a little, and fight off the chill as the rain and wind whipped off the lake. With a couple blocks to go I began to hear the famous cry of “You are an Ironman” and was relieved that the misery was almost over. Down through Main Street and across the line in 10:34… I was once again an ironman! Although a bit disappointed with the second half of the run and a good 30 minutes off my 10 hour goal time, I am more than satisfied with my efforts and my swim and bike. I need to thank everyone at Tri-Scottsdale for their support especially Marc, Lewis, BH, Jeff, and Brad. Additionally I would like to express much gratitude to Michele Clancy my massage therapist, my chiropractor Rebecca Carlson, to Travis McMaster for providing support in more ways than I can name, and to my family for making the long trip across the prairie. The ironman is an enormous endeavor that is made possible with the help of others and I’m very appreciative. Cheers, Shawn.
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| June 15, 2009 | Boise Ironman 70.3 |  | | With a very unique 2pm start the Boise Ironman 70.3 was held Saturday afternoon June 13th. The swim was held in Lucky Peak Resevoir and with the late start noone was shivering on shore waiting to get in, a definite plus. The rain started coming when all the athletes were on the bike ride and never stopped, except for a few brief minutes at a time. The steep climb up to the birds of prey sanctuaty tested your skills as you came down on the slick winding road, my hands cramped from holding the brakes too much! The finish of the 56mile ride was fantastic, a slight downhill path leading right into Downtown Boise, the Capitol Building straight ahead. Once off the bike athletes were treated to a fantastic mostly flat 2 loop run on the greenbelt downtown boise. The spectators and volunteers were fantastic, they didn't seem to mind the weather at all. We had 3 TriScottsdale guys qualify for the 70.3 Championships in Clearwater, FL- Preston Miller(5:50:27), Brett Miller(4:57:05), and Dwight Lundell(5:56:54). Also a big congrats to Aaron Bickart(his first 70.3 with a 5:20:22 finish), Ryan Luedecke(5:27:53), Taos Poole(5:08:53), and Abby Forsberg (6:16:23). I would recommend the course, but prefer the morning start time, I think I ate 5 times before 2pm! Check out the results at www.ironmanboise.com . |  |
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| June 10, 2009 | New Scottsdale Health Magazines Are Out |  | Yep - hot off the shelf. Get your new Scottsdale Health Magazine. This month's magazine features our very own Preston Miller. You can get these magazines at local AJ's or The Village Health Club. Below is the cover shot.
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| May 24, 2009 | Presman |  | It is a bird, no it is a plane, no it is Presman. We are very excited but our very own Preston Miller is going to be the feature next month in Scottsdale Health. The photo shot is so cool. Here it is:

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| May 20, 2009 | Steve Larsen dead at 39 |  | From Velo News. Ironman lake Placid Winner Steve Larsen, probably the only professional who competed and won major races as a mountain biker, road biker and triathlete, died Tuesday evening after collapsing during a running workout. Larsen was 39 and he and his wife Carrie Larsen have five children. "He was doing a track workout and he collapsed. They did CPR immediately and an ambulance arrived quickly, but they weren't able to save him," his friend Michael Nyberg told VeloNews Another friend of the family confirmed Larsen's death, saying that an autopsy is pending, but that he apparently suffered a heart attack. Larsen began racing in the 1980s and was on the Motorola team for three years in the early 1990s, racing the Giro d'Italia and other major European events. He then moved into mountain biking, winning the NORBA National Cross-Country title in 1998 and 2000. In 2001, he switched to triathlon, qualifying for the Ironman in his first year in the sport, and finishing ninth at the Hawaii event. He also competed in XTerra offroad triathlons. He was reportedly the only American to compete in the world championships for road, mountain bike, track and cyclocross.
Larsen grew up near Davis, California. For several years he operated a bike and triathlon shop there, called Steve Larsen's Wheelworks. He retired from professional racing in 2003 and opened a real estate agency in Bend, Oregon. He still competed in triathlons for fun, finishing 70th at the 2008 Ironman World Championships with a time of 9:19:25. |  |
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| May 18, 2009 | Arizona State Champions |  | Our team showed up in record numbers yesterday and dominated the Tempe International Triathlon. Team members won or placed in virtually every category. In so doing, we won the 2009 Arizona State Triathlon Club Championship. Some of the race results are up now. They can be found at www.Tucsonracing.com. Below is a picture of the group.

Marc, George and Jane receiving the award from race director Jonathon Grinder. The trophy will be on display at Gainey Village Health Club and Spa. There will be a full write up on this shortly. Also, there is some very cool swag coming your way.

We are very lucky to have so many wonderful sponsors. However, we are especially thankful for the relationship that we have with Village Health Clubs and Spas (http://www.dmbclubs.com). Many Tri-Scottsdale/ Gage Racing athletes are members of a Village and we start and end most of our workouts at a Village.
NOW IS THE TIME TO JOIN THE VILLAGE! Join any of the Villages in May for as low as $400!! Call and ask for a Membership Representative at the Village of your choice to find out all the details! DC Ranch Village-480-502-8844 Gainey Village-480-609-6979 Camelback Village-602-840-6412 Verrado Village-623-215-6500

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| April 30, 2009 | Heidi Pahl |  | | Boston Marathon 2009 Aaron and I flew out to Boston the Saturday before the race. From the moment we landed until the time we left, we ate at fabulous restaurants and indulged in dessert every night. I had the best seafood of my life in Boston at the Atlantic Fish Co. I ate mussels, sea bass and scallops, just thinking about it makes me want to go back there. Truly, Boston is a great city. We didn’t need to rent a car. Since it was spring time, one of the things I noticed right away were all the trees in blossom, it was beautiful. Onto the good stuff Race day Monday was 44 degrees and windy in the city and 34 degrees and not very windy in Hopkinton. I got up at 5a.m., met Erica McClurg, Robin Watson, and Jeff Martin at their hotel and we moseyed over to the school buses that would take us from Boston to Hopkinton, the start of the race. It was a long bus ride. We took photos, chatted, drank, and listened to our IPODS. There were a lot of foreigners on our bus singing songs in French. I love how multi-cultural the Boston marathon is, it attracts people from so many different countries. We got dropped off in Hopkinton about 2 hrs before the race. As soon as they let me off the bus I lined up to use the porta-john, then followed the gang into the center of the tent. God bless Erica, who brought 2 air mattresses and large garbage bags. We sat on the mattresses and put the bags over our bodies because it was cold. Time passed quickly and before we knew it we were lining up again to use the porta-john one final time prior to our 10a.m. race start. The announcer was cracking himself up trying to locate people and herd all the runners to their corrals. I met a 19 year old MIT student while taking off my winter clothes, stuffing them into my gear bag and putting it on the school bus. She was cute, wearing pink and had shiny white ribbons in her pony tail – it was her first Boston. Once my warm clothes were gone, I wore a kitchen garbage bag over my t-shirt and run shorts. My best race photo is prior to the event, when I lifted my garbage bag to show my number to a photographer. So, I made the seemingly long walk from Athletes Village in Hopkinton to Coral #5, I swear this was at least a 20 minute walk. I ran into Dan Cadriel on my walk to the corrals. It was nice to see someone from the triathlon community doing Boston. I swear that guy does every race. I lined up at the back of Coral 5 and talked with a girl who has done Boston 4 years in a row, this was her 5th Boston and she said she wanted to try something new, a new marathon. I encouraged her to run marathons in other places. The race started and we were about 3 minutes behind the Elite men start at 10a.m. The first mile was downhill and really congested. I ran a 7:20 being very careful not to step on the shoes of those around me. Miles 2 and 3 were also downhill and some guy tripped, fell and rolled which evoked a loud bellow from all the male runners around me. There were a lot of men in this Coral, not a lot of girls. I noticed those who wanted to pass were doing so on the right and left sides of the road, I just stayed in the middle of the road running elbow to elbow with strangers who were comfortably my pace. When we reached the first town I had a moment of déjà vu. I remembered it from the 2002 Boston marathon. I remembered the Town sign, the crowds, and that smell of cool spring air. There was nothing really notable about the next few miles other than they were mostly downhill so ran a solid 7 minute pace. At mile 8 or so I heard some guy talking about the Zane Grey 50 miler. I looked over and it was Lee Maxson. I knew Lee from EVR so I said “Hi” and we chatted for the next 12 miles or so, on and off. Lee actually gave me some good advice. He said I should run on both sides of the road since the surface of the road is cambered and to draft behind someone when it is windy. Of course, I could hardly ever draft behind someone, I’m just not good at that, but Lee said he drafted me – HA! Wellesley College, Mile 12.5, roared - that’s when Lee sped up. Free kisses were being given to runners and I actually saw a couple guys stop for kisses or get photos. I love the crowd support in this race. About 3 miles later I was offered a cup of “water” (aka: beer), from a group of college kids, too funny! So, if memory serves me correctly, mile 16 was a fantastic downhill but the beginning of the strong winds. I don’t know why I wore my cap, because the wind threatened to whip it off my head for the rest of the race. Every time I grabbed my cap the wind blew my shirt up. So it became a game of grab my cap push my shirt down, this lasted for a couple miles then I just stopped caring. I thought I needed a cap to soak up my sweat but quite honestly I’m not that sure I sweated that much, it was just too cold. This reminds me, I stopped at all the aid stations to get water. I started drinking Gatorade around the half way point as my quads were killing me and I thought I needed some electrolytes so I wouldn’t cramp. I also ate 3 GU’s that I brought with me, those nasty little blueberry pomegranate GUs, just can’t do a marathon without them. I know I ran Boston in 2002 but I don’t recall the hills, I definitely didn’t remember Heartbreak Hill! It was windy and I was running up the fourth of the Newton Hills (I think it was #4, but who really counted). I was so slow running up this hill that I looked to the side to see make sure I wasn’t jogging on the spot. Cresting that final hill was beautiful, we sailed downhill and I felt better immediately. At Mile 24 I saw the CITGO sign. I was getting tired, thought of eating another GU but didn’t because I thought it would take entirely too much energy to reach into my pocket, get the GU, open it, and put it into my mouth all the while timing it so I did it right before an aid station. Needless to say my pace slowed but I still passed a couple guys who were now walking. The overpass bridge at Mile 25 felt like a hill – this is because I was under trained for this event. I know it, I accept it, and I have the learning experiences from this Boston to use in preparing for another marathon. I had my second déjà vu as I turned onto Boylston Street to run the final 385 yards to the finish line. It was exactly as I remembered it and yes it seemed far. I’m not sure why but the crowds seemed much less this year, could have been the cool weather. I finished fatigued and happy. I ran my hardest that day. Other things I noticed. I used my Garmin and it beeped at every mile marker but I only heard it a couple times since the noise from the crowds were so loud, they were really great. Also, my Garmin beeped well before we hit a mile marker and the kilometer signs were much more prominent then the mile marker signs, go figure.
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| April 20, 2009 | Tri for the Cure and Pat Tillman Run |  | What a big weekend for us at Tri-Scottsdale! Our Susan G. Komen Tri For The Cure went off Sunday quite well, and many of us competed in various races on Saturday. Congratulations to all of the 800 women who came to compete on Sunday at the event, you all are an inspiration!
Awards will be given three deep in the duathlon, triathlon, and relay divisions. They will be distributed from 5-7 p.m. at Gainey Village Health Club and Spa, 7477 East Doubletree Ranch Rd. You can check your results in the results section of the http://www.triforthecureaz.com website.
We had a great time putting on the triathlon and thanks to all the Tri-Scottsdale and non-Tri-Scottsdale volunteers who are absolutely essential in allowing a race like this to go well. The new venue at Chandler High School seemed to work perfectly, we're always interested in positive feedback and constructive criticism too! On Saturday I chose to race the Pat Tillman "Pat's Run" in Tempe with 25,000 of my closest friends! I had planned on arriving 90 minutes before the event as I had trained hard on Friday and knew a solid warm-up would be necessary to run fast. As it turned out, with the road construction and massive crowds of people in Tempe I only got to the start 20 minutes before the race and I had yet to register! I spent the ten minutes in the registration line jumping up and down and stretching, hoping to get some kind of a warm-up in. Next year, I'm leaving 2 hours early! At the start I looked around and saw some fast guys I know, and some guys who looked really fast I didn't know. I figured I would do the best I could and also knew that the 4.2 miles only takes about twenty minutes so why not push it hard out the gate- The gun sounded, off we went. The normal group of kids who run the first 100 meters flat-out took it to the first corner, and then I took the lead. Through mile one I could tell I had a little gap on the group of pursuers and I read 4:30 on the first mile pace clock halfway accross Mill Avenue Bridge. That was pretty fast, but I was feeling strong and loose so I kept it going. Around the end of the second mile a pro runner named Aaron Aguayo ran up to me and we started having a little conversation which is unusual in such a short event. He was talking about all sorts of things, later I found out this is his "style" and it's his way of getting in everyone's head. I found it funny... In the last mile I got tired of chattering so I put in a couple of surges and Aaron had no problem going with me. With about 600 meters to go he dropped the hammer and pulled away seemingly easily to take the win with me in second. Second again! I got second place in the Pat's Run in 2006 as well! Now the course is a little longer than it was then, and my time this year was faster, so it seems I'm making progress in the speed department! I found out later that Aguayo is the 5000 meter record holder at ASU, he went 13:49 to set that record! Even though he seemed fairly comfortable out there, I'm excited to be in his company, as much as I hate finishing second! Third through sixth were also quality runners that I was excited to be racing well against, congrats to everyone who finished the race. Running into Sun Devil Stadium and finishing on the 42 yard line is one of the coolest things I've gotten to do in sports. That's about all for now, hope everyone had a great spring weekend. cheers, Lewis
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| April 19, 2009 | TRI For A CURE Results are Posted |  | Tri Scottsdale and Susan G, Komen greatly appreciate all of your support for this years event. What an awesome day. Over 700 athletes competed in the Third Annual Tri for a Cure. Our special thanks to all the volunteers who made this event possible. Also a special thanks to Eric Montgomery and Brian Henry who gave so much of their time and energy to make this possible. This event would not be the same with out their efforts. Results are available now at http://www.triforthecureaz.com/results.php Awards will be given to the top 3 in each age group from 5-7 p.m. Monday April 20 at Gainey Village Health Club and Spa.
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http://www.trif......com/results.php
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06.29.09 Billy Dean Johnson's IM CDA Report Many people have different reasons for doing Ironman; I honestly think my main drive is I like to train. I do have a goal of racing all the courses in this country, well check CDA Idah... More>>
Let us know what local athletic news you have to share and we will consider posting it on our site!
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