Weekend Training

training as follows

thurs track with tony golden 6 pm syd athletic field 4$ entry

sat bike 6 am york rd gates ...waterfall and nat park into the hills

or

striders run

sun bike 6:15 am york rd gates ...waterfall and nat park

or

ms run(i,m doing this)

regards

john

Lisa's Wikipedia Listing

To mark her recent half ironman victory, and to help propel her career forward:

http://en.wikipedia.org/wiki/Lisa_Marangon

Lisa Marangon - Wikipedia, the free encyclopedia

From Wikipedia, the free encyclopedia. Jump to: navigation, search. Lisa Marangon (born 12 June 1980) is a Sydney, Australia based professional triathlete. ...
en.wikipedia.org/wiki/Lisa_Marangon - 15k -Cached - Similar pages

Bevan at Ironman Brazil

Bevan raced in Brazil on Sunday finishing in 9:49 .. a 51:20 swim, a 5:02 bike and a 3:55 run.

Top five women

NINA KRAFT (#55) AT 9:12:39
DEDE GRIESBAUER (#53) AT 9:18:18
BELLA COMERFORD (#51) AT 9:20:09
FERNANDA KELLER (#44) AT 9:24:28
SARA GROSS (#56) AT 9:33:08


Top five men

OSCAR GALINDEZ (#1) AT 8:21:11
REINALDO COLUCCI (#17) AT 8:29:12
EDUARDO STURLA (#37) AT 8:29:27
SABASTIAN PEDRAZA (#36) AT 8:33:18
STEPHEN BAYLISS (#4) AT 8:37:07

June 10 Newcastle Duathlon

ITU Oceania & Australian Duathlon Championships
Sunday 10th June 2007
Race Entry Now Open

Race Entry $100 inc GST (TA Members), $60 per team member (TA Members)
$106 inc GST (non TA Members), $66 per team Member (non TA Members)

Entry includes SCODY socks & Brad McGee cycling gloves RRP$60

Entries – Online entries now open (link from front page of website), close 1st June 2007

http://www.worldduathlon2005.com/

Big and bigger

A report card on the state's health released by NSW Health today shows more than half the state's adult population is overweight or obese, up from 41.8 per cent 10 years ago.

F.A.S.T. kit has arrived

Contact John to arrange how to get the new kit!

Kayano!

If you happen to like Asics Kayano's, then you're well aware of how much faster their price has risen than the rate of inflation.

And so when they are on sale at 30 per cent off, they are a lot easier to justify buying.

Insport, there's an outlet at Westfield Bondi Junction, is selling Kayano's at ``just'' $180 .. compared with the regular price of $260.

Fastgear Site Changes

If you've lost any of your Fastgear newsletters, fret no more. All of the nutrition tips from John can now be found on the fastgear website.

All you need to do is scroll down and look for the list of links on the lower left hand side of the home page.

There's one there for Nutrition.

Also, there's a revised link called News, which archives a range of comments from John as well as major news.

If you are looking to direct any new people to F.A.S.T., then there now are some details on what the group does through the Multi Sport Coaching link.

And the profiles of the sponsored athletes are in the process of being updated: the first one that has been completed is Lisa's.

http://www.fastgear.com.au//index.php

Weekend Options

A tad late since it's now Saturday night .. however, some of the group went North to West Head and the rest went South to Waterfall. A beautiful day for cycling - though a bit chilly on the downhills through the Royal National Park!!

Sunday:

ride 6:15 york rd gates .. kurnell easy .. run after

Comrades

http://www.comrades.com/

Organizers have estimated that 11 000 runners will line up outside the Pietermaritzburg City Hall for the 89.3km run to Durban on Sunday, 17th June.

The race starts at 5:30am.

Some running ideas

Thanks to Anthony for compiling:

Botany Bolt - 27 May.
http://www.rbharriers.com/

MS Fun Run and Walk - 3 June. 8km run, 16km walk.
http://www.msaustralia.org.au/nswvic/events/oe/funrun/funrun2007/syd/home.html

Woodford to Glenbrook - 24 June. 25km bush run
http://careflight.org/help/events/woodford_to_glenbrook/

Sutherland to Surf - 22 July. 11km.
https://www.wandasurfclub.com/SpecialEvents/SutherlandtoSurf/2007S2SOnlineEntry/tabid/135/Default.aspx

The Hunter Valley Winery Running Festival - 22 July. Marathon, Marathon relay (2 people and 4), Half-Marathon and 10km.
http://www.huntervalleymarathon.net/

City to Surf - 12 August. 14km.
http://city2surf.sunherald.com.au/

Mt. Wilson to Bilpin - 25 Aug. 36km bush run.
http://www.bilpinbushrun.com.au/

Lake Macquarie Half Marathon - 26 Aug.
http://www.lakehalf.com/lake-mac-half.html

Blackmores Running Festival - 23 September. Marathon, Half Marathon, 10km
http://www.sydneymarathon.org/

Sydney Striders 10km series - 2 June, 7 July, 4 Aug, 1 Sep, 6 Oct, 3 Nov
http://www.sydneystriders.org.au/10k/

CoolRunning race calendar
http://www.coolrunning.com.au/calendar/nsw.php?TargetCal=NSW&Months=12

SMH 1/2 Stats

Here are a few of the numbers from Sunday's race. A few people were using aliases so it was hard to immediately identify some performances.

First across the line: 64:43. First woman across the line: 71:38.

Dean King was 18th overall, 72:44.

John Hill 76:53, Tim Lindop 78:25, Charlotte Paul 79:31, David Ray 79:51, Mel Ashton 84:48, Stephen Firth 86:20, Anthony Donnelly 87:20, Lisa Marangon 87:31, James House 89:09, John Clothier 91:05, Tim Moore 91:39, Sarah Kubsch 97:07.

The oldest male runner to finish was 82 (134:00); the oldest female 78 (152:52).

http://halfmarathon.smh.com.au/results.asp

At least it's dry

Just back from a Thursday spin in the park, during which it felt colder than it has thus far this season.

According to the Sydney Morning Herald site, at 7:30am, it feels like 7.8 degrees outside. That sounds about right.

The forecast looks to be about the same for the next three days before warming slightly early next week.

At least it's forecast to be sunny for most of the next week!

Unofficial Half Results

Based solely on what people said at the end of the event, or what was heard second-hand. The official results generally are held back to encourage everyone to buy a copy of the newspaper.

Dean in 1:12

John in 1:17

Oli in 1:21

Lisa in 1:28

Tim in 1:31:45ish


Sarah ran as did a few others though their times remain classified.

Lisa's Busso Race Report

Finally it has happened the Marathon has her debut win at the Busso half ironman in a blistering record time of 4hrs 15min (a personal best by 21mins)!

*****

I arrived at Busselton on Friday morning and it was cold, windy and raining. I spoke to my family and they said it was a beautiful day in Sydney.

I went for a swim in the local pool as I was not confident I could swim 2km due to my fall off the bike one week earlier when my front tire blew out - the day before I could barely swim 200m without flippers. I managed to get through the swim, in a lot of pain, but I was happy I could swim.

After putting my bike together at my hotel and getting the guys to check it over (due to previous events where bits had become unexpectedly loose) I went to bed watching Turner and Hooch. I had a great sleep.

My alarm didn’t go off and when I checked the time it was 5.30am! I jumped out of bed to have brekky and get ready to go over to set up my bike. It was still cold, windy and raining but I wasn’t too worried as the weather for Port Mac half was worse.

We hopped into the water which was a chilly 17 degrees. The start was delayed because people weren’t behind the buoys. Then suddenly the gun went off!

After getting stampeded by a lot of age groupers, I got quite comfortable. I felt that the wetsuit help protected my ribs as I only felt them a little – though the water was so cold that my feet went numb. Swimming into shore, I stood up in 26min and I was stoked! I had seen one girl just in front of me but I seemed to have a quicker transition than her. I heard that Claire had hopped out of the water as I was mounting my bike.

My training prep for this race was hardly anything and I felt "unfit". But the base I had ahead of Port Mac made me confident that if I paced myself and built into the bike I should be OK.

During the first lap of the bike I was lactating like crazy and felt like I couldn’t go anymore. But I also knew if I backed off a little bit and kept getting in my nutrition I would come good.

I was with a nice group and we had a draft buster with us the whole way and he kept telling me that I was legal and so I just kept at that pace.

Getting off in 2hr17min I was so pumped. I knew that I had a good distance on Claire who I knew could run. I started off a bit slower on the run as I had cramps in my knees. I slowly built into each loop getting quicker. I saw Claire a few times and said to myself "it’s not over until it’s over" and so I kept pushing until I was on the home stretch.

The woman on the bike who asked if I was first rode with me. Seeing the finishing banner I knew that I was home safe, and I was running with a huge smile on my face, getting goose bumps from knowing I had was going to win.

*****

I have a dream board at home with all my goals written out. After deciding to race Busso, I had written down that my goal was to win – and it happened.

If you really want something and believe in yourself, you will get it!!

After I finished the race my ribs were in so much pain. I saw a physio and I couldn’t even get up off the table after she had treated me!

Thank you to my sponsors - cheeky monkey and high5 - and also john my coach and especially those who believed in me before I even believed in myself. Also to my best friend Damo, who has been a huge support and my family.

Lisa Marangon

Sydney Half Marathon

Sunday morning .. starts in the Rocks and the coach has thrown down the gauntlet .. who's going to give him a go?

Forecast

Well in an unusual turn of events, the seven-day forecast on The Sydney Morning Herald shows sun shining on Saturday and Sunday. Rain or overcast-ness today, Friday, Monday, Tuesday and Wednesday.

http://weather.smh.com.au/local.jsp

Weekend Training

Friday morning .. email John if interested in a swim

Saturday .. 6am rides of varying lengths ..

.. Penrith team event .. John will be there


Sunday .. Mother's Day .. 8k running race in the domain .. John will be there

Basso - Yes, I mean No!

So did he cheat or didn't he?

"I am fully aware that an attempt at doping is tantamount to doping, but I am asking to be excused for this and that should be enough."

Five-second rule

Ever drop a piece of an energy bar on the floor .. think twice about eating it:

``. . . we can never know for sure how many harmful microbes there are on any surface. But we know enough now to formulate the five-second rule, version 2.0: If you drop a piece of food, pick it up quickly, take five seconds to recall that just a few bacteria can make you sick, then take a few more to think about where you dropped it and whether or not it’s worth eating.''

From The New York Times:

http://www.nytimes.com/2007/05/09/dining/09curi.html?em&ex=1178942400&en=69f69e372c952897&ei=5087%0A

Penrith Team Tri

All day Saturday! Non-stop action! Who won't make it across the line?

Singapore Sling!!!

Singapore 70.3 race results

David "Sugar" Ray 4th in his age.

Alice 1st in age.

Busselton Times

Lisa 4:15.13 ... swim 26:27, T1 1:02, bike 2:17.22, T2 0.57, run 1:29.21

Andrew 4:45.26 ... swim 34:22, T1, 1:53, bike 2:20.19, T2 1:17, run 1:47.33

How to get a fast time? For Lisa, it's about falling off her bike ahead of a race. For Andrew, it's about getting a new speed machine.

The pace of Tuesday is about to accelerate.

Lisa Takes the Next Step

Lisa Marangon has taken the next step in her career, winning the Busselton Half Ironman today.

Sprinting Striders

It was the North Head course earlier today and it's also a fast one.

JH was in fine form and Tony Golden was on fire too. Others among the finishers included Sarah and me.

Next event, first Saturday of June!

Google, Sydney Striders 10k Series for all the details.

Banff Mtn Film Festival

Looking for a bit of adventure, then make an effort to catch the Banff Mtn Film Festival this Monday, Tuesday and Wednesday here in Sydney. $30. See the link:

http://www.paddypallin.com.au/banff/

Weekend training

Sat – no official ride … optional striders 10k run race at north head, manly

otherwise 6 am york rd gates kurnell return

Sun ride 100-160k ... 6.15 am york rd gates ... run after

Friday morning swim

The water was as calm as and warm .. beautiful!

Kona 1/2 Almost Full

Registration for the 2007 Ford Ironman 70.3 Hawaii taking place on June 2, 2007, is nearing capacity.

In its third year as part of the Ironman 70.3 Series, over 1,100 athletes are registered to compete for one of 79 slots to the Ford Ironman World Championship in Kailua-Kona, Hawaii, in October.

Also up for grabs are 50 slots for the 2007 Ford Ironman World Championship 70.3 on November 10 in Clearwater, Florida.

The Hawaii 70.3 competitor list shows that 39 states and 24 countries from six continents will be represented at this year's event.

Busso Half on Sunday

Go Lisa and Andrew ..

Dean King - Club Champ!

Courtesy of the second fastest run on the day, Dean crossed the line first overall at the NSW Club Champs last Sunday.

And we thought he was just a fast cyclist!

Solid results for, among others: Paul, JH, Gez and Tony G.

Oz Team for Hamburg

Elite Men

Brad Kahlefeldt (NSW), Courtney Atkinson (Qld), Simon Thompson (ACT), Peter Robertson (WA).

Elite Women

Emma Snowsill (Qld), Erin Densham (Vic), Annabel Luxford (Qld), Felicity Abram (Qld), Emma
Moffat (Qld)

F.A.S.T. dinner reminder

Please email Kirsten (kirst_craig@hotmail.com) if you are coming this Friday 4th to Hugo's and transfer $$$. Numbers have to be confirmed by Wednesday

National Club Champs

If you are still fresh and looking for another event in which to test yourself and represent your club then for you the season is not over, and there's a race in which you can still have fun and assist your club in competing in.

Entries will be closing for all events in the National Club Champs on Friday 4 May, which is this coming Friday so be sure to get your entries in with time to spare.

Tickets to the Carbo Dinner on Saturday night at Panthers are now available at time of registration or from the t3 Events shop at www.t3events.com.au(look for the link on the left).