The Next Level Newsletter - February 2005

Greetings and welcome once again to The Next Level Newsletter,  Volume II, Issue II.  Happy Valentine’s Day!  Guys, that’s code for “buy something shiny.” J


Right to athlete news:


Congrats to Tim Gensler, who shaved a minute off his PR at the Polar Bear 5k on January 23.  Not a bad start to the year! 


The following weekend, Kathleen Larkin raced her first duathlon at the Frost Your Fanny Du, finishing strong and coming back faster on the second run, always a tough thing to do (in your first du!). 


The same weekend, and on the other side of the country, Todd Meredith took a strong second place overall at the Frostbite 10k, while his wife Jill ran a 10k PR for second in her AG.  Excellent!


And here in Orlando last weekend, Matt Thibodeau, my wife Brianne, and I ran the Wendy Chioji Run Around the Universe 5k.   Brianne took second overall female while Matt ran a solid PR for fifth place overall (and it was not a fast course).  I finished in about 15th overall and continue to shave time from race to race - headed in the right direction.


Hmm…is anyone else noticing the names of some of these races?  Polar Bear, Frostbite, Frost Your Fanny?  Us thin-blooded Floridians are all cringing and hiding under the covers.  Golly, it’s 45 degrees out, put the parkas on.  Salt the roads! 


All in all, an excellent month for OSB athletes.  Glad it’s going well and we’re seeing some smiles along the way.  Keep up the good work!


Now I’d like to turn the mic over to Doug Campbell, who qualified for the Boston Marathon last month: 


Hello to all OSB athletes! Marty asked me to comment on my most recent event which was the Museum of Aviation Marathon on the grounds of Robins Air Force Base in Warner Robins, Georgia. The middle of January is a good time to get out of Michigan so the timing was right for this particular race. As Marty mentioned (ed. last newsletter) I had a disappointing Chicago Marathon last October. One week prior to the race I smacked my left knee against a piece of furniture carrying my daughter up the stairs. I didn't think much of it at the time (superficial cut) but when race day rolled around the injuries deeper in the knee slowly surfaced. At mile 20 my knee quit working all together. I walked/limped the remaining 10k and it was a miserable and humiliating experience (a lot of sarcastic comments about my IM hat!). Being the type "A" personality that we all are... I couldn't end the off season on this note. I talked to Marty, found a January marathon that fit my schedule and set up a more intensive training program to reach my goal of Boston in 2006.


After letting my knee heal for 30 days, I spent the next six weeks running more than I ever had before. Every week 40+ miles (it's amazing what you can accomplish when not biking or swimming!). And amazing things started to happen...I started to turn into a real runner! Easy runs were suddenly sub 7:30/mile. I could hold sub 7 minute mile pace indefinitely. With all of this new-found speed, I had no real idea where my limit would be come race day. But I decided that the Boston qualifying time of 3:15 should remain my goal time. The difference was that I much more confident than ever before.


Race day: 40 degrees and sunshine. Perfect. I decided to run by "feel" and see where my comfort pace ended up. It turned out to be just right at about 7:15. In fact, much to my surprise, I only dropped one minute during the second half of the race! Needless to say, the day went perfectly for me. I only really struggled the last couple of miles but by then the day was pretty much over. I crossed the finish line in 3:11:45. Good for 11th overall of 146. But more importantly, I am Boston bound in 2006!


Many thanks to Marty for putting a challenging but do-able schedule together for me. I currently feel very strong and I hope to parlay this increased run speed to an IM PR at IM Wisconsin this September!


Thank you for reading.

Doug Campbell

    Niles, MI


Thank you, Doug.  Next time anyone out there has a disappointing race, remember this.  There’s always another chance.


Training info:


Strength training.  There’s consistently conflicting information about the benefits of supplemental strength training for multisport athletes.  I prescribe to the school of thought that it is beneficial for a number of reasons, the primary being injury prevention, strength/power, and increased metabolism via a lower body fat ratio (improved lean muscle mass throughout your body).  A few days ago I came across another interesting find: Strength training may also help raise your lactate threshold by improving total body balance.  Click here to visit Peak Performance Online and read the article.  I’m not affiliated with the site - they just have some excellent information.




Less fast food.  More fresh foods.  Vegetables.  Fruits.  Lean meat.  Kick the soda habit.  You are what you eat! 




Check your cleats.  Are they worn out?  Get a bike tune-up.  Switch your running shoes out every 300-400 miles.  Rotate two pairs of shoes for longevity.  Check your tires for wear, especially if you spend a lot of time on the trainer. 




Have some fun!  Take your significant other out for a quiet evening instead of doing the ridiculously tough workout I scheduled for you on Valentine’s Day.  J


YMCA swimming:


Goes well.  This is an ongoing class on Tuesday and Friday mornings from 6-7AM.  We focus on drills and swim sets designed to make you swim like a bull.  Or something like that.  Click here for more info.


OSB – BodyZen Multi Sport Winter Break Training Camp:


There are only 3 spots left for this fun and informative weekend.  The camp is being held from February 25-27 and we’ll be based out of the National Training Center in Clermont.  Click here for more info.


There’s more but my fingers are tired.  Have a great month!


Enjoy your sport,

Marty Gaal

One Step Beyond Multisport Coaching


newsletter archive: www.osbmultisport.com/newsletter


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