Kona-Bound M2 Athletes
Kona-Bound M2 Athletes
Well, here is this year's list of lucky ones, or better said, fast
and deserving athletes!
Cynthia Snyder Sacramento, CA
Cynthia is one of the lucky people who enjoyed blissful
racing this year, product of having qualified for Hawaii
2002 last year at IM Florida; Cynthia finished 2nd in
her age-group to qualify in her IM debut. The tougher
conditions in Kona, the better for Cynthia.
Gina Kehr Santa Clara, CA
qualified at last year's event with an 8th place overall
finish; definitely looking to improve on this; 2nd place
overall at IM France this year
Charlie Brockus Iowa
Charlie won his age-group at Gulf Coast; one of many
age-group wins this year
Kevin Keane Sacramento, CA
Kevin is a mean stud; qualified by destroying the age
age-group competition at Vineman
Dave Laberge San Jose
The Dude qualified at IMUSA
Kim Loeffler Burlington, Vermont
Kim is coming off of a breakthrough race at IM Canada
where she finished 8th place overall
Kathy Mitchley South Africa
Ironman will seem short after the long trip to get there!
Kathy, once a worn-down graduate of the mega-miles school
is rejuvenated and looking for a great race
Steve Hussey Sacramento, CA
Steve qualified at Keahou with an 8th place overall age-
group finish.
Ron Dorneker Chicago, IL
A fireman by trade, Ron is well-equipped to keep the
flames at bay on the sizzling Queen K
M2 Chicks Rock at IMC; Fernando Siblings Double-team Michigan
There were many great performances by M2 athletes at Ironman Canada
and Vineman. More reports are to come.
The brother and sister team of Diana and Eric Fernando are ruling in
Michigan. The Michigan Grand Prix Series saw Diana finish first in
her age-group and Eric 2nd.
Eric has become a terror on the bike, having the fastest bike split
at Mrs. T.'s, no small race, and finishing 3rd in his age group with
an impressive 57'52" bike split for the slightly long 40k.
Eric, Diana, and training buddy Bob Larsen will be tackling IM
Wisconsin this weekend along with fellow MI M2 athlete Jon Bennet.
Ironman Canada
Congratulations to Mary Uhl of Santa Fe New Mexico, and Kim Loeffler
of Burlington Vermont for stellar performances at Ironman Canada.
Mary was strong across the board, which included an honest bike ride.
A super strong run saw Mary run herself up onto the 3rd run of the
podium for overall females......a new personal best time and a super
placing in a very competitive female field.
Kim showed signs of having a breakthrough performance several weeks
before IMC when she rode the IMUSA course in training with some guys
that I coach back east The word was that Kim was hung tough the whole
way---disturbingly close. :)
A strong runner outside of triathlon, Kim was able to bring it all
together in Penticton and finished 8th place overall in a personal
best.
Super Gina Rocks at Ironman France!
Bay Area standout Gina Kehr turned in another stellar IM performance
this past weekend in the inaugural Ironman France event, finishing
2nd and defeating Ironman luminary Wendy Ingraham in the process.
IM France's course is brutal, by far the most difficult of the IM
courses on the circuit. 3 torturous loops of both bike and run...
Observers likened the course to Zofingen's famously brutal Duathlon
Course where the Swiss have proven unbeatable.
Unfortunately, the Swiss Female Zofingen champion can now swim, and
was too much for anyone to overcome in the French mountains. Hats off
to her, and to Gina who finished with a broad smile on her face,
despite the disappointment of not securing her first IM victory on a
hellacious course.
Thad Reichley takes Inaugural SF Triathlon
2nd year grasshopper Thaddeus Reichley, and Mill Valley neighbor,
showed that a fractured foot suffered in a pickup basketball game (not
part of his M2 program) is behind him and his fitness is back. Thad
was the first athlete to cross the finish line in this June 1st event.
Thad is a stellar runner and biker, and working hard to improve his
swim. The overall age-group winner at last year's Pacific Grove, look
for Thad to scorch another one at San Jose later this month.
M2 Athletes earn tickets to Kona!
More news from Keahou
Charlie Brockus of Iowa won his age-group and a ticket to Ironman.
Tina Chase was 4th in her age-group.
Steve Hussey was 2nd in his age-group, 9th overall age-grouper, and
had the fastest bike split.
One other mention of notice, Nicole Marty of Sacramento and in only
her second year of triathlon, scorched the bike at South Bay turning
in the 2nd fastest bike split in her age-group.
....there seems to be something about the combo-effect of M2 workouts
and computrainers....
Kona Bound M2 Athletes
Congratulations to Dave Laberge of San Jose, CA, and Steve Hussey of
Sacramento, CA, both of whom turned in stellar performances in last
weekend's Keahou 1/2 Ironman.
Dave and Steve finished 3rd and 2nd in their highly populated age
group categories and in so doing earned highly coveted qualifying
slots for this October's Ironman event.
M2 Athletes in Japan
This note is from a fellow I coached the previous year for IM Japan,
and who has continued with my Computrainer based workouts and produced
the following result in this year's IM Japan.
Andy Loeb's glaring weakness pre Computrainer and M2 training was the
bike. The core of his program consists of 2 focus CT sessions of
one hour duration, and a weekend ride. Andy describes his results
below.
Interesting to note that at age 54 and with 10 years in the sport,
Andy is riding faster than he ever has. Meanwhile, so many of us are
out there deadening the legs counting miles, miles, miles, miles....
Hi Michael,
I just got back from IM Japan (the one I missed the bike turn-off last
year)....
I got 3rd in my age group (50-54 and I am 54) was only 10 minutes
behind the winner. My bike was the 2nd fastest in my AG--I used to be
in the bottom third.
I also had a 3:52 on the run--my first sub 4 since IM Japan in 1992.
Thanks again.
Andy Loeb
The Race Season is upon us!
Congratulations to a healthy Kim Liljeblad; 3rd place overall female
at Gulf Coast in Panama City Florida!
Lots of great results to report
WILDFLOWER!
Mark McKee is like a fine wine; consider that Mark has done WF Olympic
for 8 consecutive years and at age 46 set a PR by 8 minutes; Mark
credits the M2 spin classes and yoga for his big day.
Dave Laberge 2nd in his age group; Irondude has his act
together in 2002
Thad Reichley 1st overall at the Berryessa Quadrathlon
Gina Kehr 5th woman overall at WF 1/2 IM; a position
penalty for not riding in staggered formation
cost Gina 3 minutes and a 3rd place finish, but
she looked very good out there.
Steve Hussey a strong 7th in 35-39
Cynthia Snyder 2nd in her age group Olympic
Michelle Deasy 14th overall just in front of none other than
Lori Bowden, you know, the Hawaii Ironman winner.
Around the Country
Charlie Brockus Charlie is from Iowa and rode his bike outside
(a Calfee no less) for the first time in a local
sprint tri where he crushed his age-group; just
more proof that indoor stuff makes for faster
ride times!
Nicole Logan 3rd Overall to Michellie Jones and another top
pro in a San Diego Sprint. In our 3rd year
working together, Nicole is taking another huge
leap.
Peggy Cavanaugh Peggy is an American Airlines pilot from New
Jersey and a veteran athlete; Peggy PRed for a
10m running race.
Laberge and Kehr Get Things Cooking in April
Kudos to Dave Laberge who won his age group in the Bakersfield Tri
this past weekend. Wildflower Olympic Distance and Keahou Half
Ironman are next in sight.
Gina Kehr participated in the Madera Cycling Stage Race this past
weekend; a crit, time-trial, and 65m road race. Gina won the crit for
Cat 3 cyclists, was 4th overall which included the Cats 1-3, and was
top 5 overall for the road race. It should be noted that none of the
other women competing was seen doing brick runs as Wildflower prep!
Nicole Logan starts 2002 Race Season with a Bang!
Nicole was the overall Female winner this past weekend at the Xterra
Dam Sprint Race.
Nicole and I have worked together for 3 years now, with each year
seeing new personal bests. I see Nicole's primary strength as having
a great attitude. She enjoys what she does, puts all her energy into
the workouts, and shows up at races confident and with nothing to
lose. Invariably, good things happen.
Her formula in a nutshell; enjoy the workouts, adhere to a training
plan, view competitions as a fun place to showcase your improved
skills.
Many M2 Grasshoppers in the races in coming weeks:
Boston Marathon
Wildflower
St. Croix
Look for their race reports.
TOP STORIES FROM IRONMANLIVE.COM
How They Train: Gina Kehr
By T.J. Murphy for Ironmanlive.com on Thu, Mar 7th 2002 (9:37 AM).
There is an image that pros within the sport live the triathlon dream
life - that their daily lives are comprised solely of training, eating
, sleeping, and an occasional massage. This is usually not the case.
A good example is Gina Kehr, a 32-year-old real estate agent based in
Redwood City, California.
Click for larger photo
Fighting through the fog of chronic sleep deprivation, she arrives at
the office at 10 am and scrambles through her desk seeking and
devouring packets of GU, chasing them with Pro Score protein shakes,
frantically trying to recover from her morning workouts. Often putting
in 40-plus hour work weeks, Kehr, whose 2001 triathlon results
included a second place finish at Ironman Germany, credits much of her
success to working with coach Michael McCormack, and a training
schedule that tends toward quality rather than quantity.
In 1998, Kehr’s first year as a triathlon pro, she had finished Hawaii
in 29th place. It was in 1999 that Kehr began working with McCormack,
and if Gina held any doubts about McCormack’s emphasis on the
importance of quality in an Ironman training regimen, her results
erased them.
“Earlier that summer we were desperately chasing ITU points in a
last-minute run at the Olympic Trials,” recalls McCormack, a two-time
Ironman Canada champion and one of the fastest cyclists in the history
of the sport. “I did not want to compromise her Olympic efforts by
having her doing distance training at the same time. In fact, Gina's
first ride over three hours in nearly three months occurred in the
second week of September, after the Pacific Grove triathlon.” Like
her bike training, says McCormack, her run training was also low on
longer sessions. In the end, her Ironman training wasn’t severely
comprised either, as Kehr burned off more than an hour from her 1998
time, placing 11th in 9:45.
She wasn’t finished. In 2000 she scrapped her way into the top ten,
snatching 10th place, and in 2001 she closed even further on the ranks
of the top five by taking 8th place.
A close-up look at her development shows how invaluable a good support
network is, especially when you’re training around the demands of a
full time job. In addition to McCormack’s coaching, she depends on her
husband, Chris Kehr, a firefighter and paramedic who is well-versed in
sports nutrition, to advise her on her diet. She has developed a pact
of sorts with her friend and co-worker, Brendan Leary, a fitness freak
himself, and the two cover for one another when a midday workout is
crying to be seized. And to help dissipate stress and enhance recovery
, she emphatically counts on David Ladesma, her massage therapist.
Recently we talked with Gina about the training approach that has
helped her forge her way into the elite echelon of the sport.
IronmanLive: You've been coached by Michael McCormack for three years
now. What’s been the primary lesson for you?
Gina Kehr: He has taught me---and continues to teach me---to not focus
on how much I train but rather to focus on what type of training I do.
He has taught me to not sweat the small stuff, and to be confident,
and to enjoy it all.
IM: How many weeks do you like to work with in building up for an
Ironman competition?
GK: 12-14 weeks ideally.
IM: What’s your longest run and what’s your longest ride during an
Ironman buildup?
GK: My longest run, which I’ll do once in a buildup, is usually 2:20
to 2:30 hrs , and my longest ride is somewhere between 6-to-6:30hrs.
IM: What do you feel is the most important type of workout in Ironman
training?
GK: I would say an aerobic threshold training and strength workouts. I say this because it is a lot of what I do. I think too many people get caught up in feeling they have to ride long and run long all the time.
IM: Do you have a training principle that stands out for you?
GK: Michael says, "You should always feel like you can do one more
repeat." So with that, I try and evaluate my workouts as they go and
if it is not happening for me at that time. Then I’ll move on to the
next day and try again when feeling better.
IM: Is there a specific workout you especially look forward to?
GK: I actually do not have any one favorite. But I enjoy all my
workouts with my friends; I have great training partners. I really
enjoy my masters swim group.
IM: Do you subscribe to a certain approach or philosophy regarding
nutrition?
GK: I mostly try and eat a balanced diet of protein and carbohydrates. My husband has really stressed the importance of upping the amount of protein that I take in, and Champion Nutrition, a sponsor that’s been with me since I began, has really helped me do this.
IM: What do you like to eat for dinner the night before an Ironman?
GK: I have to have a pretty bland diet the entire week before the race
due to an "active stomach." if you will. I usually have a pasta and
tofu dish of some sort.
IM: What do you like to put into your special needs bag?
GK: I have discovered the special needs bag to be more of a hassle
for me. However, every year I do contemplate it.
IM: You come from an outstanding swimming background, including All
American honors four times during your collegiate career. What is the
special draw for you to triathlon?
GK: I really enjoy the feeling of accomplishment this sport provides.
The mental and physical journey triathlon gives is something that
cannot be compared to other sports.
IM: Do you implement any sports psychology techniques into your
racing?
GK: Funny you should ask this. I studied sport psychology in college.
I would say I have my own regimen that I follow pre-race, but I also
try not to do everything the exact same way all the time. You have
to be ready for things not to go EXACTLY as planned, otherwise you may
fall apart. Pre-race I like to be relaxed and laughing and smiling. I
also have a little quiet time and my husband always gives me words of
wisdom to walk away with.
FROM THE LOG BOOK
The following is an average training week for Gina Kehr, and her
approach to an Ironman is similar in structure, but variables are
tweaked.
“Building to an Ironman I increase the length my run and ride on the
weekend, and maybe alternate weeks of 5 runs/4 rides and 5 rides/4
runs (this does not happen too much due to work). I find doing 4 of
each discipline is the most I can handle.”
Monday: Swim or off
Tuesday: Computrainer Workout (usually somewhere between 1-1.5 hours
w/warm up and warm down) usually an endurance aerobic workout. For
example: 18 x 2.5min w/20-30 second rest holding a variety of heart
rates.
Track workout: total run time 1 hour (2-4 miles of track)
Wednesday: Masters swimming.
Easy 2-3 hour bike ride
Thursday:
Computrainer Workout. Same duration as Tuesday’s; usually strength
workout. Low cadence, big gear, short amounts of time.
Tempo run or hill workout. Total run time about one hour.
Friday: Masters swimming.
Easy run.
Saturday: Long ride (3-4.5 hours): steady state, variety of heart
rates.
Sunday: Masters swimming.
Longer run (1:15-1:40) incorporating variety of speeds.
Gina’s sponsors: Trek, Profile Design, GU, Champion Nutrition,
Computrainer, Orca, and Carnac.
Less = More in Ironman Malaysia
I enjoyed receiving this e-mail from a US Military personnel that I
worked with last year. Andy Loeb is based in Okinawa and missed
having a great race last year in Japan when he missed a turn on the
course.
Here is his e-mail that he was nice enough to send along to me:
Hi Michael,
Remember me? I used your program last year at IM Japan and missed a
turn on the bike. Thought you might be interested in an update.
I just won my 50-54 age group at IM Malaysia by 43 minutes with a 5:33
bike and a 10:43 overall--the fastest bike I have ever had in an IM.
It is no longer my worst event! I only did 3 bikes a week--2 on the
Computrainer and an easy long ride on the weekends. I'll be going
back to Japan in May to give it another go and then to Hawaii in Oct.
Thank you for transforming my bike to "the next level."
Andy Loeb
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The race season is coming to a close....for 2001
Ironman Florida
Congratulations to the following athletes:
Ward Moya from Indiana 1 hour improvement from 2000
Paige Goddard from Silicon Valley Huge improvement from 2000
Cynthia Snyder from Sacramento 2nd in age-group; Kona bound
Chris Randall from Berkeley Kona-bound after a strong run
Amy Cashion from Boston 7th overall in her first IM
Kim Liljeblad from Vermont 8th overall hot on Amy's heels
Cecilia Minalga from Oakland One step closer to finishing her
first IM event. Great effort C.
1/2 Vineman Women Tri
Lisa Kabot 2nd place age-group; Lisa is focusing on short
distance this year and discovering that it
transfers very well to longer distances.
Ironman Switzerland
Carmen Monks Yet another outstanding performance by Carmen
who finished 2nd in his age-group and 18th place
overall.
Anne Thilges 4th place in age group
Ironman USA
Dave Nerrow 9hr52' personal best with a 5hr13' bike split,
qualified for Kona, congratulations Dave; look
for a story on Dave on these pages
John Moore another personal best by my #1 athlete in the
"Show Me" state
Vineman
Teresa Toller 20' improvement over last year's pre-M2 race
Sea Horse Triathlon; Kalamazoo Michigan
Eric Fernando 3rd place age group
Diana Fernando 2nd place age group
Lisa Meils 2nd place age group
Super Cynthia Snyder on a tear!
South Bay 3rd place age group
Alcatraz 2nd place age group
Pacific Crest 1/2 IM 1st place age group
San Diego International
Nicole Logan 1st in her division; yet again
Pacific Crest 1/2 IM
Eric Bean 2nd place overall
San Jose Triathlon June 24
Dave Laberge P.R. (but this hurts) time 2hr 00min 01sec
Paige Goddard P.R.
Lisa Kabot 4th in age group
Gina Kehr 4th overall; just behind Karen Smyers; 1st or
2nd fastest run split
Thad Reichley 4th in age group
Jeff Henderson 5th in age group
Eric Bean 9th overall; Eric is training for IMUSA
Billy Cunningham 10' improvement over last participation
Muskoka
Amy Cashion 3rd overall woman! Amy is a newcomer but will
be raising eyebrows. She outbiked Lisa Bentley
and was only 2' slower than Karen Smyers on the
bike. We need to teach Amy how to swim!
Lake Placid Thad Reichley, 2nd in age group, 6th
amateur
Keahou Tina Chase; 2nd in her age group
Steve Hussey, 6th in his age group
Alcatraz
Chris Randall 1st in age group; 4th amateur
Nicole Logan 4th in age group
Sunny McKee 1st in age group
St. Croix
Peggy Cavanaugh 2nd in her age group; qualified for
Kona
Carmen Monks 3rd in his age group; qualified
Wildflower
Gina Kehr 3rd overall female; Gina battled the last 5
miles with Heather Fuhr before dropping her on
the final hill.
Nicole Logan 2nd in her age group
St. Anthony's
Nicole Logan 1st in her age group
Ironman California
Dave Koons, Diana Fernando, Eric Fernando, Teresa Toller all saw
improved performances; great job to all.
South Bay Triathlon
Thad Reichley 1st in his age group
Lisa Kabot 1st in her age group
Kevin Joyce 3rd overall
Dannon Duathlon
Amy Cashion 1st overall amateur
Missing in Action
Ralph Pickett Comment: never count Ralph out!
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