Winter Running Tips « Factor 9 Triathlon Coaching

Winter Running Tips

The above pdf file is available for you to download. It was a handout that I provided at a talk on winter running presented by the Penticton Tri Club. I hope to add more information which is not included in the handout but was discussed during the presentation in future posts.

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What is Next?

UBC Oly (Scott, Sarah)
CALI 70.3 (Christian, Aleck)
Ironman Arizona (Jen, Bill, Garren)
Wildflower (Sam, Julie)
Oliver Half (Scott, Sarah, Jenny)
Boise 70.3 (Ryan, Aleck, Christian, Bill)
Blue Lake Oly (Ryan)
Desert Half (Jenny)
)
Great White North Half Ironman (Kate)
Ironman Canada (Scott, Sam, Julie, Bill, Darren, Christian, Sarah, Jenny, Ryan)
Ironman Arizona Nov (Christian, Aleck, Sarah)
Factor 9 Team News:

At the Clearwater 70.3 World Championships, Aleck goes s27:07, b2:17, r1:32 for a 4:21 (his second ever race at that distance and a PB by 23 minutes). In October, Bill and Jenn rock Soma Half Ironman in Tempe, AZ. Bill finishes 37th overall with a rockin bike split in the low 2:20's. Jenn also had a strong bike (3:06) and pushed hard in the 95+ degree F heat to finish her first Half Ironman. Christian wraps up his season with a 2nd place finish in his age group at PumpkinMan. Ron did his first triathlon in July 2006. He then got a lottery spot to the IM Hawaii World Championships in 2007. After months of training he just finished his first Ironman in a very respectable 12:50 on a very HOT day amongst the best triathlete's in the world! Christian PR's at Grand Columbian Iron Distance Race even though they decided to make the bike leg 118mi (instead of the usual 112)!. At Escape the Gorge, Aleck hits the podium coming in 3rd, wins his age group and gets a slot into the Escape from Alcatraz race. Bill WINS Scoggin Valley Sprint Triathlon. Sarah drops 11min off her previous best IM marathon time at IM Canada. Aleck and Bill go 1-2 at Midsummer Sprint Triathlon. Bill comes 3rd and Christian places 6th at Hulaman Half Ironman. Julie got 9th in the 30-34 age group at the Victoria Self Transcendence Oly. Ron goes 26minutes faster at Spudman this year compared to last, places 7th in the 45-49 category. Julie finishes her first Half IM in Sooke, BC. Aleck qualifies for Clearwater 70.3 Champs at Vineman 70.3 with a 4:44 clocking. Darren takes an hour off his PR at Lake Stevens 70.3. Garren qualifies for Clearwater Champs at Lake Stevens 70.3 with a new PR going 4:39. Bill PR's at IM Couer D'Alene! Garren battles airlines and sickness but still PRs at Ironman Brazil. Garren wins his frist Triathlon, the 2007 Beaver Freezer Sprint, Bill finishes 7th even after crashing. Darren is now an Ironman! Swam 1:15, Biked 6:32 and Walked a 7:31 marathon - a true inspiration - overcoming a surgery which left one of his legs partially paralyzed.... Sarah conquers Kona in 11:22 and runs a personal best marathon of 3:55....
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