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High Performance

August '00

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"