Clearspace Server Syndication Feed

11th ANNUAL LAUREL SPRINGS 5K 5/10/2008

Paul Mattessich — Mon, 12 May 2008 14:46:51 GMT

Laurel Springs, NJ

25:55

8:38 per mile average

Mississauga 10km

hdart — Mon, 12 May 2008 13:25:41 GMT

Hey Everyone!

I ventured back to my hometown to race the Mississauga 10km this weekend. I haven't raced a 10km race in a few years so I was curious to see what I could do and to see what kind of running shape I was in for the World Chamiponships (Olympic distance) in a few weeks. I had posted some 21 minute and change 5kms over the past few months but my previous PB for 10km was 46 minutes. So I decided to aim for 45 minutes.

The weather was great and the course was good except for some spots along the waterfront paths that were a bit 'buggy'. Needless to say I had a little extra protein along the way. Involved with the 10km was a student relay challenge where the students were running 2.5km and then tagging their team mate. It was great as there were always a crowd of people at every 2.5km increment and also some very excited and energetic runners during most parts of the race which kept me energized and going. I hit the 5km mark at 21:41 and felt pretty good so I thought I'd go for it and try to maintain that pace.

I struggled a bit between the 7.5 and 9km markers but didn't let myself look back to see if any other female was behind me. In the final km I was able to pick it up again and finish strong in front of a large crowd near the finish line. There were a few people along the course that were cheering "Go polar!" As I was about to cross the finish line I heard the announcer say that I was the third female to cross the line which was a nice surprise. My chip time was 43:11 which I'm very happy with.

Next race...Victoria's Duathlon

Happy Training!

Heather

Gulf Coast Triathlon

sliles@comcast.net — Mon, 12 May 2008 09:35:54 GMT

Did anyone from our Orlando team do the half ironman this past weekend besides me? It was a tough race. The waves were huge, bike was sooo windy, and run was hot. I saw a few Team StayPut girls from Atlanta. Anyways, even though the conditions were hard this year, I'm glad I did the race.

Slipstream Shines at the Giro

Bruce Hildenbrand — Mon, 12 May 2008 06:54:52 GMT

Things could not have started any better for the Slipstream/Chipotle team at the Giro d'Italia when they won the opening 23km team time trial to put Christian Vandevelde into the maglia rosa, the pink leader's jersey. It was a stunning effort made all the more exceptional by the fact that they bested every Pro Tour team, most with budgets two to three times that of the upstart American squad.

To be sure, Slipstream targeted this stage from the outset and well they should. With ace time trialists in Dave Zabriskie, David Millar and Christian Vandevelde you play to your strengths. Ryder Hesjedal and Magnus Backstedt can also turn the cranks pretty well which is critical since it is a team time trial. Acknowledging that Vandevelde was the strongest rider on the squad that day, the team elected to have him cross the finish line first. When their time edged the powerful CSC formation by six seconds and High Road Sports finished a further one second back, the celebrations began.

It has been 20 years since an American wore the pink jersey in the Giro. In 1988, Andy Hampsten became the first, and still only, US rider to win Italy's national race. Christian was quick to point out that he isn't aiming to follow in Hapmsten's footsteps, but Slipstream has a number of cards to play with sprinters Julian Dean and Chris Sutton and opportunists like Backstedt, Vandevelde and Millar all going for stage wins.

Unfortunately, a crash on some railroad tracks on stage 2 took out the teams' best time trialist, Dave Zabriskie. With a fractured L1 vertebrae, he is headed home, but he was instrumental in winning the team time trial so it is a bittersweet moment. Can the "Argyle Armada" bring home some more glory? They are off to a great start and a positive attitude is a huge factor in a three-week race. Bravo!

Bruce

Dead tired

SBtryer — Sun, 11 May 2008 20:54:43 GMT

What are lactate intervals and why am I so tired?

This last week was hard, I pretty much bonked during Masters' Swimming following lactate run intervals. I had to move down a lane and take it easy which just sucked. My swimming ability hovers between two lanes. I can kill the slower lane but cannot keep up with the faster lane for a whole workout. Of course, for a triathlon my swimming isn't my weak spot. Yet, I keep focusing on swimming.

I finally have a bike computer with a working cadence meter. It took a while to get it to work because the wireless detector could detect my husband's bike. I was ready to enjoy this new feature but the battery died 5 minutes into the ride. Note to self, charge batteries before all rides. A few minutes later, I got a flat tire. My first flat, I really should know more about fixing them. It was fortunate that my husband was along this ride. Who knew tires are asymmetrical? They have sides? I should look this up. It is hard to believe. We were off again and my husband's rear derailer failed. I ended-up doing my ride on my own.

Running is feeling good. I would like to be faster but I may need to live with what I've got.

I've another hard week before a recovery week. I hope I can make it.

PS I realized I don't mind going faster than 25 MPH if there are no crossroads or blind turns. I swear a car brushed me while I was in the bike lane today. Yikes.

Week 21: I Checked Out The Race Course

MegNH — Sun, 11 May 2008 16:12:02 GMT

My goal race is the Hollis Apple Country Fast 5k. I hope to do it in less than 25 minutes. Although, I may have to rethink that goal. We'll see.

It's been a crazy week and I missed a run. But I tried to keep my miles up by doing a longer run this weekend.

Today I ran the race course. It is all downhill (nice!), but there was a little head wind this morning. Running past the blossoming apple trees was wonderful (and fragrant). Here's this week's miles....

Week 21: 19 miles
Mon: off
Tues: 4 miles
Wed: 4.5 miles track w.o.
Thurs: off
Fri: missed my run
Sat: 7 miles
Sun: 3.5 miles (ran the race course - knee issues today)

Week 22 Goal: 20 miles
Mon: off
Tues: 4 miles
Wed: track (4 miles?)
Thurs: 4 miles
Fri: Travel
Sat: 4 miles in the desert (Dad's Memorial)
Sun: 5k Race in Tucson (80 degree temps at 7am. That should be interesting.)

Tentative Plan for week 23:
Mon: 4 miles (A.M.) and Travel (P.M.)
Tues: Set goals for the rest of the week.

Orlando, Florida

Deano528 — Sun, 11 May 2008 15:27:27 GMT

From my hotel window the palm trees sway before the Orlando skyline. So it's kind of like running against a gigantic hair dryer... good thing I'm not running today. Nope, I'm meeting up with an old friend to have lunch, catch up and bring to the show. It's a good thing to rest the machine and catch up with friends.
The tour has been a blast so far. Two great performances, hopefully another one to follow tonight then we'll head for the house for some much needed hugs and kisses.
Last night was West Palm Beach Fla. a great crowd. and we'll kick off next Thursday in Birmingham.
As far as running goes things are moving right along, feeling good, feeling strong.
I have to figure some other ways to raise more funds for the foundation. I want this year to be the best year ever in that regard.
I feel so blessed and there really are times that I have to step back and soak it all in because sometimes things happen so fast that the fine, precious details become blurry and missed. I don't want to miss the details, I want to experience it all.
Ty I look forward to seeing you and your girlfriend this after noon and I hope you know if you ever need anything you can call on me.

Deano

hello teamstayput philadelphia!

momadmac — Sun, 11 May 2008 15:09:44 GMT

Hi ladies!

My name is Anette and I am part of the Philadelphia team. I was wondering if any of you live in the philadelphia/nj area?

I am planning to be at the GIRLS on the run event in Lehigh Valley on June 2nd. Is anyone else planning to be at this event?

Let me know! My home email is anettekaelin@hotmail.com

Thanks!

Anette

Blocking And Defensive Stategies!

CoachHouser — Sun, 11 May 2008 11:26:00 GMT

Coach Houser:
I have a player that is little over 6 ft. When the ball is hit it goes between/through her arms. She tries to squeeze them close and her chin is down. but if they hit directly into her arms it still goes through sometimes. Suggestions????

My answer may seem simple, but it's the only answer I have. She must not allow the ball to get between her arms. Period. Sure, it will happen occasionally, but that's once a tournament, once a week at practice. But that's as much as she can allow.

She must squeeze her arms tight enough to where a ball cannot get through them. Period. If that's impossible b/c of her genetic bone structure, then oh well. I have coached girls before who cannot straighten their elbows; thus, it's nearly impossible for them to ever be a good passer. Oh, well.

However, the non-staight elbows girls are 1 in 1000. I imagine there's also that same 1 in 1000 chance that your player can't keep a ball from getting her arms.

I know you know the reason why the ball just can't be allowed to go b/t her arms, but let's talk about it anyway. In most defenses, there is no coverage behind the MB. Reason: balls lands there so seldom (and we can prevent balls from landing there so well), why put someone there? She's pretty much a wasted digger. I haven't put someone behind my MB since 1989, and I don't see me going back to it.

So, my girls must try their darndest to squeeze their arms and close our block. We try to force the opponents to either hit though us (which they should be rarely successful), tip over us (we'll pick that up, if we're a good team!), hit over us (which should mean the ball goes out), or hit around us (which we hope we will dig). In fact, that's the logic behind the perimeter defense: have your blockers create a "shadow" behind them where the opponents cannot hit and thus your blockers "funnel" the hit to where your diggers are. With this strategy, your diggers have less court to cover b/c they are concerned about a hit coming into only 70% of the court b/c the other 30% is "blocked off" by your blockers.

Will the other team still be successful some? Of course.

* Hole in your block or the ball goes between the blocker and the net.
* The hitter can hit over your blockers (oh, oh! That's trouble!)
* tooling the blockers' arms or hands
* A digging error on a diggable ball, or the hit has too much velocity to dig
* the hit lands in an area that your diggers just couldn't get to (on the line or in the deep 1 or 5 corner)

But at practice, you and your players keep on working and working on the things that I just listed, thus reducing the likelihood that the opponents' hitters can be successful!

If anyone else has questions for me, please ask! Your questions give me great ideas for articles for Dave Cross's Gold Member Coaches!

Tom Houser

Director, STAR Volleyball Camps

Head Coach, 2008 and 2007 Roanoke 15's Open

Head Coach, 2006 Roanoke 15's Nationals, JOVC Qualifiers

Author, "I Can't Wait" Drill Collection and Ebooks

www.coachhouser.com

Free Airport WiFi

Jim Kaese — Sun, 11 May 2008 04:33:48 GMT

I'm proud to write that my hometown San Diego airport has "seen the light" and FINALLY made wireless internet access available (several months ago) in all terminals - Commuter, Terminal 1 and Terminal 2. Even more impressive, the powers that be have decided to provide the WiFi access FREE...GRATIS...COMPED...PRO BONO (pick your adjective)!!! Such gratuity is allowing me to write this blog as I await a flight to Omaha.

Offering free WiFi in airports should be common practice by now, but sadly, if WiFi access is offered (and it's still not in many airports -e.g., Washington Regan National) a $ fee will apply.

I was on a recent flight to Europe with a layover in Chicago. The flight became delayed a few hours (no big surprise there) and to browse the web I had to sign up for an account with their private service provider and pay $7 for an hour of use-that's tarmac robbery! Other major airports beside O'Hare also pinch pennies for WiFi access (e.g., Atlanta-$8; Baltimore-$8; Denver-$8; New York-$8). Even in the internet friendly Bay Area, where accessing the internet is as common as taking a breath and where there is talk to have free WiFi throughout the city of San Francisco, travelers must pony up $8 to Yahoo!!

In addition to San Diego, these other major city airports deserve a pat on the back for their WiFi-friendly airports (i.e., free):

Charlotte, NC
Jacksonville, FL
Kansas City, MO
Las Vegas, NV
New Orleans, LA
Orlando, FL
Pittsburgh, PA
Portland, OR
Phoenix, AZ
Sacramento, CA
Tucson, AZ
Tampa, FL

Slim pickens, eh? For a more detailed list of airport WiFi options, fees, etc., click HERE.

Way to go San Diego, now if we could just do something about the airport food...