Milestones Towards Ironman Florida

I coached Bart Freeze on the Vanderbilt Triathlon Team during his senior year here. He impressed me by going from a completely de-trained state to completing a duathlon and olympic distance triathlon. Great guy; drank the triathlon kool-aid.


Photo: Bart Freeze 2 years ago at Monster Duathlon, his first race.

So I was suprised when he e-mailed me last December. "Hey I've signed up for Ironman Florida. Will you write me a training plan?" This was part of his self assessment:

In regards to swimming, when I get into a groove I can swim for a long time. However, I am slow. This makes it hard to swim with other people (masters classes for example) because it is difficult for me to do any of the workouts in the allotted time frame...

I am most concerned about the running. I am pretty heavy for long-distance running (about 198 right now). My legs generally get tired well before my heart/breath wear out...my legs have a hard time under the weight. Also, I am concerned about hurting my knees/feet from the pounding of long-distance runs.

Capital City Half Marathon, Columbus, OH
13.1 Miles 2:02:30



Photo: Bart looking svelte at the finish line, May 2.


I am getting in pretty awesome shape. Flirting with 180 pounds. Swimming at about 1:45 per 100M (which is waaaay faster than before). Starting to really get zenned-out when running.

I can tell you I remember how painfully slow Bart used to swim...1:45 is warp speed. The best part is that hegetting closer to ideal endurance weight and is doing 2 hour runs with no injuries! He is right on the right track for IM Florida, but there is a lot of work ahead. Next mission: Half Iron Distance Triathlon.

Swim-bike-run. Swim-bike-run. Swim-bike-run! Go Bart Freeze!!!

Beth Todd featured on Blonde Mom Blog

Beth Todd, a truly high-achieving back-of-pack age group athlete was the topic of her sister's blog, Blonde Mom; Just Another Manic Mom Day.

Read the piece here, entitled: Swim-Bike-Run-Grump.

JCC Triathlon May 25

Rob Tanner 1:00:02
Rob Warren 49:34
Kevin Clouse 49:28
Libby Pietrzak 1:16:47
Fran McConnell 53:51
Colleen Chafiatelli 1:34:55
Shari Payne 58:25
Terry Walker 1:05:47
Catherine Dewberry 50:21
Alex Tolbert 1:01:32
Lora Fox 57:01
Jim Garges
Mary Garges 57:20
Jason Haggard 45:14
Kathy Davis 1:11:43
Kathleen Moore 59:50
Marlena Waters 1:23:49
Craig Zimberg 55:52
Gray Stahlman 49:37
Kevin Herrington 47:55
Tim Lance 53:25
Beth Todd 1:16:01
Deborah Godfrey/Ashly Dewberry Team 1:34:34

Deborah G participates in JCC Triathlon May 25

The text on my phone read: "You are a GREAT COACH!!!! Thanks for pushing me and putting up with me. This is just the beginning."




I have been personal training Deborah for 2 years and I'm always looking for a new challenge to keep her motivated. When I discovered she was an excellent swimmer, I knew it was time to enter a triathlon.



The first issue was to find a bike. Fortunately Deborah was able to borrow this bike. Not only does it have a comfortable position and easy shifting, it comes equipped with a "big booty saddle" as DG put it.



Deborah and I did some training sessions on that bike.



I can tell you she smiled only momentarily for this picture...she was tired and spent. Unfortunately due to a bum knee, Deborah would not be able to do the run leg of the triathlon,m which she had planned to walk anyway. Instead, she registered as a team along with my elite running client, Ashly Dewberry.



But when race day arrived Deborah was totally stoked. I was very pleased to see that she was in a great mood and even hanging out with Kathleen and Marlena.



I did not see Deborah in the swim but I was told she was very smooth. I did see her come in on the bike and she looked very relaxed and happy. Never mind the hill she had climbed on Old Hickory Blvd.



Ashly was waiting for her in the transition area, chillin'.



Another competitor gave her a high-five as she was approaching the team hand-off tent.



Ashly ran a brisk 10:52 for two miles, and they both crossed the finish line together. It was wonderful to see and everyone was very inspired.



Here I am after the race with Deborah. I know she has a new interest in cycling, especially thanks to the big booty seat. Hopefully we can get her knee happy so she can finish a complete triathlon sometime soon.

Great job Deborah!

Katy Blakemore at MIM

Katy Blakemore: First Overall Collegiate Division at Memphis in May

Katy is a member of Vanderbilt Triathlon Club, a group that I coach on a volunteer basis. It is a great way to give back to the sport and get some new people involved in the sport. Most participate on a recreational basis but every once in a while a very talented athlete comes along, like Katy Blakemore.

Katy got second to a young woman from Georgia at the Natchez Trace Triathlon. If you know Katy, she doesn't like to loose. But she was gracious and shook hands after the race.



After that race Katie became more motivated before. She had an excellent race at Collegiate Nationals, finishing 3rd in the Graduate Student Division and 15th overall. You can read about that race on a blog entry [link here.]

But there was still some unfinished business to attend to at Memphis in May Triathlon, if you know what I mean. In Katy's words:

Anyway- they decided to do college as a wave start which rocked
because then you know everyone started at the same time and you don't have to worry about beating someone across the finish line, but then actually losing to them. At the start I saw the girl who beat my at Natchez Trace and decided that I was going to avenge my loss.



Katy impresses me not only because she works hard on her conditioning, but she also strives to learn new techniques. Here she is about to enter Transition 2 with a rolling dismount, leaving shoes on the pedals.

She was first out of the water on the swim leg, and had something like a 5 minute advantage over the Georgia girl. We thought she had her rivalry settled, until things got competitive on the run. Again, in Katy's words:

Finally, with about 1/2 to go there is a small hill that we crest, I glimpsed behind me and she was the very next person. F!! Luckily, she looked tired. I just started busting.

Photo: Katy having to kick it in. Note Georgia Girl behind her.

I saw Steve and Susan with about 600 meters to go and this was how the conversation went (I've attributed Steve's thoughts to him- he didn't tell them to me, I'm just making them up)

Steve: Katy, I think you've got this cinched up, but that blond girl's behind you.

Katy (panting and whining and looking pathetic): She's gaining!

Steve (thinking): No shit- you were out of the water like 6 minutes ahead of her. Pull it together, Blakemore.

Katy (thinking): I'm going to be so pissed if I lead from the first
stroke of the swim and get passed at 6.1 miles into the run. Dangit. God
she is fast- oh running in front sucks. I want to be the chacer, not the rabbit. Crap. Okay, Katy, get it together, she's exhausted and you know you are going to win- just go. (Yakety Yak- don't talk back)

Steve: Go Katy!

Photo: Katy finishing strong and holding off a late charge to win the collegiate division.

I pulled it together and might have pulled away a little bit into the
finish. Yay!! My overall time was 2:15.42 which was about 11 minutes faster than nationals. Definitely a faster course, but I'm still proud.

Congrats Katy!

Fran and Melissa in Vegas

Yes, I know this headline sounds like something decadent, but the only decadent things about these two gals is that they are BFF's, and they love triathlon.

Fran McConnell 3:00:39
Melissa McGee: 3:18:12









Great job gals!

Memphis in May Triathlon

Katy Blakemore 2:15:42
Kevin Herrington 2:41:29
Richard Radford 3:31:01
Matt Mcgehee 2:52:46 (first olympic distance)
Gray Stahlman 2:38:36 (first olympic distance)
Maggie Thompson 3:22:41
Amber Lai 2:27:48
Chris Vander Linden 1:57:02 (won age group)


Photo: Mark Evans from my bike shop sponsor ACME Multisports.


Photo: Kevin Herrington looking trim and fast.



Photo: Matt Mcgehee smiling all the way to the finish line.


Photo: Stretching my achy back...coaching and cheering are hard work.


Photo: Pros don't just look fast...they ARE fast.




Photo: Maggie and boyfriend Chip, referring to Maggie's pink QR Chiquilo.



Photo: Me and my boyz!



Photo: Enjoying a moment with Meg and Ron, former clients of mine from Missouri.

Mike Thomas wins BC Challenge

So far I have coached the winners of both editions of the Fitnesswave Body Composition Challenge. Overall health and also endurance sports require that you reach an optimal body weight. Fitnesswave can help with this; Learn more at their page [link here.]

Mike writes:

Here's a pic of me in my super fast Speed Racer jersey and my new QRoo bike from Acme!!

Seriously though, I kept in mind what you told me at Acme that day when it was getting towards the end of the challenge...."sprint to the finish." I didn't think I would get down to my goal weight, but I did. That last week, I really cut down my calories and exercised my butt off, literally!!! If it weren't for the support from April and her cracking the whip and helping keep me on the straight and narrow, it would have much more difficult. It was a team effort. I can't echo Fitness Wave's logo enough "That which is measured, improves." I think about all of the times that I tried to lose fat and wandered aimlessly through nutrition oblivion. When I started keeping a nutrition journal to go along with my exercise journal, I could see the results on me, and how I got there in the journal.

I'm really looking forward to triathlon season this year, to see my improvements. With 16 less pounds, 12 of those pounds pure fat now gone, I should be super fast!!! Well, maybe at least a little bit faster!!!

Thanks for your help and support. I'll be calling you about those classes, April wants to take something also, so we'll figure out what works good for our schedule. Thanks again.

Mike Thomas

Gulf Coast Half Iron Distance Results May 9, 2009

Photo: Mary, Mindy, Lindsay, and Laura...ready to rumble.


Photo: ...and rumble they did, thanks to big surf.


Photo: Dave S. initiating the smackdown.


Photo: Lindsey on the run course, and having fun.


Photo: Ready to enjoy some beach time.

Ashly Dewberry 5:12:13
David Stock 5:34:38
Phil Theodore 5:43:52
George Allen 5:45:15
Mindy Craven 5:50:09
Jessika Poirier 6:12:25
Mark McKinney 6:15:39
Perry Baker 6:16:56
Jason Haggard 6:21:35
Nancee Kerkman 6:33:55
Lindsay Jenkins 7:24:26
Mary Garges 8:37:03
Jayson Campbell*

Walt Disney World Marathon

Craig Z nailed his marathon at Disney World in January, and I failed to post his results here. The race weaves through Disney World...



Craig is a model age group athlete. He balance work, a family with two small children, and successful endurance racing.



He is very smart about his training and racing. He sets challenging but realistic goals. Two years ago he did his first triathlon. Last winter it was to run his first marathon. This summer he has set his sights on Music City and Chattanooga Triathlons. Then in the fall his first half ironman is slated for Augusta 70.3.



Not only has he consistently completing new race distances in his 3 years as a triathlete, but he is dilligent in preparation. At Disney World, he finished in 3:58:46. It feels so great to break a significant barrier like 4 hours!