High Performance
Kelli Montgomery from Wallingford Connecticut, won the Wrentham
Massachusetts Duathlon on the second week of April. This
result was a literal breath of fresh air for this most dedicated
athlete who visited the emergency room after dropping out of
IMUSA in the midst of a severe asthma attack.
Kelli began having breathing problems early last season which
grew in severity to the point where any exercise left her
gasping for breath. It appears that the source of the problem
is food allergies and with a lot of trial and error Kelli seems
to be back on track. Whew!
Laura Dickinson-Lee from Chicago Illinois had a strong showing
recently in the Lake Perris 1/2 IM in southern California.
Laura also tested out the M2 Titanium uniforms and gave a two
thumbs up.
Lisa Kabot of San Francisco is traveling the last week of April
to Australia where she will compete in the World Championships
in Perth. Lisa is an extremely disciplined athlete who has
focused on IM distance events. She and I have both enjoyed
changing her focus this winter, and the result has been to see
her running breakthrough track times. So Lisa, go do the same
in Perth.
Lisa will be cheered on there by Kristina Pollak who is there as
the "Tri-babe" (I always tell her that if there is a tri-scene to
be found, then the Tri-babe must be in attendance) who literally
packed all your uniforms before dashing to make her flight to
Sydney. Here's to Kristina's exemplary joie-de-vivre.
JP Sulpizio ran a personal best marathon time at this year's
Boston Marathon----not an easy course to run a PR in any
conditions, particularly when confronted with a 20mph headwind
the entire way. (Boston is a point-to-point course). JP's
pre-M2 best marathon was 3hr10, a time which he smashed with
a 2hr56' performance while pacing himself beautifully.
Here are JP's 5k splits:
Boston Marathon 4/17/00
Finishing Time 2:56:46.
Splits:
5k: 0:21:57 21'57"
10k: 0:41:53 19'57"
15k: 1:02:10 21'13"
20k: 1:22:46 20'36"
25k: 1:43:25 20'39"
30k: 2:04:36 21'11"
35k: 2:26:03 21'27"
40k: 2:47:58 21'55"
Fantastic job pacing, particularly at Boston where the legendary
hills begin at 30k, when your legs are really starting to feel
the effects of the pounding and the distance.
Hey, Look!!
Consistency Works
Consistent training with adherence to a plan yields results. Here
are 3 examples of demonstrative improvement of several of my
dedicated athletes.
Athlete #1
1999 DT 1
2k: 8:06 Avg HR 170 RPE 7 4'03"/km
2k: 7:49 Avg HR 175 RPE 8 3'55"/km
1k 3:40 Avg HR 175 RPE 9 3'40"/km
This year's 2mile benchmark at about 3'40"/km; translates into
app. 2'30" improvement over 10k
2000 DT 1
2k: 7:15 5 beats below AT RPE 8
2k 7:15 3 beats below AT RPE 9
1K 3:25 2 beats above AT RPE 9+
Athlete #2
8 Mile TT 1/18/00
Time: 24:29:3
Ave mph: 19.6
Ave Watts: 224
HR 150 - 152
March 28 2000
22:28.7 min
245 ave watts
20.9 mph
Athlete #3
DT 1 March 00
Run AT is 174
1st 2k = 6'40" HR 169, perceived effort 8
2nd 2k = 6'30" HR 173, perceived effort 9
1st 1k = 3'17" HR 172, perceived effort 9
DT 1 January 99
2K 8'2"-8'5"
2k 7'40"
1k 3'50"
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