T3 March 2014

SEMINOLE COUNTY TRIATHLETES!

FEBRUARY 2014! PAGE 1

Monthly Meeting

Coach David takes the podium this week to discuss a topic that will definitely help you on the bike. Make plans to join us at 7:30pm, on November 21st, at the Sylvan Lake Park Athletic Center at 845 Lake Markham Road in Sanford.

Bring on the new season!



Daylight Savings brings back club workouts

Finally! With the arrival of daylight savings time, SCT can get back to work in the evenings. Mellow Monday, the club’s signature ride is back. Join us every Monday evening at 6pm in front of D2 Cycling Center in Sanford for 18 miles at 18mph. This is perfect for a recovery ride from a long weekend workout, or a chance to work on your pace line skills. Some even make it a quick brick after.

SCT is fortunate enough to be the guest of the Lake Mary YMCA Tri Club at the Lake Mary High Track. If your feeling the need for speed, or simply want to mix up your routine a bit, meet us at 6:15 in front of the YMCA.

Help Wanted!

On Saturday, May 10th, the club is invited to help out with the Chocolate Sundae Run at the Sanford Waterfront. Volunteering can help represent our club, and you get FREE ice cream! What a deal!

On Sunday, May 11th, SCT travels to Ormond Beach to take on the Tomoka Triathlon. Club events are always a blast, even if you aren’t up to racing, come out and get involved. You could man a water station, help in transition, or even hand out medals.

And don’t forget, Sommer Sports has the incentive program for athletes. Every hour you volunteer, gets you $10 race credit towards whichever race you choose.

First Club Event of the Year Our athletes have been training all year for the first club event of the season, Iron Man 70.3 Haines City. Even if you aren’t racing, come out and support the club. The traveling clubhouse will be making it’s first appearance of the year.



The Triple Play Starts April 1st

A few meetings ago, the SCT coaches announced the TRIPLE PLAY. A chance for you to sample the expert coaches we have under the club umbrella. Here is what you get:

SWIM: A one on one coaching session with Coach Cory to evaluate your stroke and give

you some drills to work on. You will also get to join his masters class for the entire month of April.

BIKE: Coach David is going to put you on his computrainer and take a look at you. He will make sure you have a good fit on your bike, and then invite you into the PAIN CAVE for a month of indoor training with some of his athletes.

RUN: Next up, the head wolf himself, Coach Dan. He will give you a taste of his world class program WEREZOO.

You get all this attention for our coaches, and it will only cost you $89! This seems like a perfect way to jump start your 2014 triathlon season. Interested? Drop us an email at [email protected] to reserve your spot. This starts on April 1st, so don’t miss out!

Did you know???

The longest standing record in Ironman Triathlon World Championship history is Mark Allen’s 2:40:04 marathon record set in 1989.

mailto:[email protected]

mailto:[email protected]



January 20TH - March 22nd

Train To Race the Rescue Run Corporate 5K on March 27th

9 week plan with 3 walk/run sessions per week

SEMINOLE COUNTY TRIATHLETES IS OFFERING TWO BEGINNER TRAINING PROGRAMS

Couch to 5KCouch to 5KCouch to 5K

FREE for SCT club members ($35 annual membership fee) $20 per program for non-members

Race Fees additional to the cost of training program Group training and special seminars will be held in the Lake Mary/Sanford area

March 31st - June 14th

Train To Race the Lake Sylvan Triathlon on June 14th

11 week plan with Swim, Bike & Run Training Transition & Nutrition Clinics

Sprint TriathlonSprint TriathlonSprint Triathlon

Come to our information session on Jan 13 to learn more! 6:30 pm at the Heathrow Panera Bread Patio

To RSVP or for more information:

Visit Seminole County Triathletes on Facebook Email us at [email protected]

You have to take the first step, but the Seminole County Triathletes can help you keep moving forward!



SUE MOHRMember since: 2013Age Group: 45-50Status: Married 27 yearsOccupation: Sales ManagerFavorite local restaurant: Paisano (Longwood)When not training, I enjoy: Couponing, Movies, VolunteeringBefore I became a triathlete I was: runner and City league softball playerWho or what inspired you to start triathlons? Beth Barnes the former UCF tri coach was in my running group. She said one day “you know you could do a tri” I was like “really”. That started the ball rollingMy first triathlon: DanskinPre and/or Post event ritual: I guess the night before eating a protein and carbFavorite event/tri: I have a few: 3 Gap pushed me the hardest mentally and physically. Danskin because I was so out of my comfort zone and tried something new, Disney races where I am a Balloon sweeper girl (I am with so many first timers). My first Augusta and the NYC MarathonFavorite segment (swim, bike or run): BikePR/Best race (or any split time): NYC Marathon (1st full) I wanted under 6 hours and just made it 5:58. I think a couple of Olympic distance tri’s I came in the top 5-10 in the bike. I don’t keep track of stuff like that.This year's athletic goal: 1) Complete 3 state without falling off the side of a mountain. 2) Not only use my heart rate monitor but understand what I am doing with it. 3) Rocket man with limited open water practice due to the pecking duck at lucky’s Lake.Can’t race without: Nothing stands out to me. I have raced without my watch, did an event without my own bike. I survivedMost embarrassing or disastrous moment: Probably Clermont Tri. I had the worst ever panic attack in the water then went I started the bike portion my chain fell off (3) times. Police officer with a bike rack was on the course so I threw up my hands and I took a DNF.My equipment: Brooks Ghost running shoes, Pinarello Bike, Nike swift reflex goggles

Equipment wish list:.I thought at one time a GPS for my bike but then I hear Carol Haile in my ear whispering “you will never use it or listen to it” and Jill Levin saying “I will have to program it for you” so that went out the window. Maybe a new purple Tri top and better goggles.

Best advice: Step out of your comfort zone and enjoy life/event. When it is not fun anymore do something different.

Favorite Thing(s) About SCT: The fact that while everyone has their own goals and objectives they are still willing to help others with advice and training.



ERIK HART Member since: 2013

Age Group: 30-34

Status: Married

Occupation: Sales

Favorite local restaurant: Uncle Henry’s

When not training, I enjoy: Spending time with my wife and dogBefore I became a triathlete I was: LAZY!

Who or what inspired you to start triathlons? A buddy and I decided to buy road bikes on a whim. We did a few group rides and charity rides and he suggested we try a triathlon. I was HOOKED, he was not…

My first triathlon: Wildman Tri at Moss Park- March 2013

Pre and/or Post event ritual: I don’t really have any. However, I like to eat everything in sight after a race!

Favorite event/tri: So far I’d have to say Escape to Miami

Favorite segment (swim, bike or run): I guess it would be the bike, but I’m getting better at all of them

PR/Best race (or any split time): Although it’s not a triathlon, I was very happy going under 2 hours for my very first half marathon (Swamp House).

This year's athletic goal: I’m just focusing on getting better in each discipline.

Can’t race without: Support from my beautiful wife and the beautiful members of SCT! OH, and gum on the run, I have to have gum during the run

Most embarrassing or disastrous moment: At my second tri ever, I thought I’d be cool and leave my shoes clipped to my bike for T1. I had never practiced putting my shoes on while riding. I had to stop right at the exit of T1 to take my shoes off my bike and put them on my feet. There were a lot of people around…

My equipment: Felt B16 Tri bike. Flo Cycling 60/90 wheels. Aqua Sphere Cayenne goggles. Brooks Pure Cadence running shoes. Garmin 310XT. And, of course, my SCT tri kit!

Equipment wish list: The only thing on my wish list is an M-Dot tattoo. IMFL 2015!

Best advice: Go out there and have fun! Enjoy the competition! And do the best you can!

Favorite Thing(s) About SCT: The camaraderie! I absolutely love the support we give each other! If it weren’t for the guys and gals in this group I might have quit triathlons. SCT has taught me to love the sport and the people in it! You guys are GRRRREAT!



Like you probably do, I have a list of the words I use for my identity – the major roles in my life: mother, wife, professor, lawyer, and runner. Of them all, I have been a runner for the longest. I started running in college to lose the infamous freshman 15 (okay, okay, freshman 25) in college. After running my first 5k, and continuing to greater distances, I found that running was an enjoyable way to stay in shape, keep the weight off, and still indulge in my wine and cheese obsessions. I have one sticker that says “will run for margaritas” and a shirt that says “will run for wine.” Yes, I exercise so that I will live a longer life, can still indulge and don’t have to deprive myself, hopefully look better doing it.

Unfortunately, I’ve recently found every pound of my freshman 15 (ahem, 25).

Last year was the pinnacle of my running and racing career: I finished the Disney Goofy Race, improving my half marathon time for each half, I PR’ed at 2013 Swamphouse half marathon, and I added two sprint triathlons in the Spring. Then, in October 2013, while training for Disney’s inaugural Dopey race (where Dopes like me compete in the 5k, 10k, half, and full marathon at Disney), I was injured.

My first reaction to Plantar Fasciitis was “What is that?! Doesn’t that have something to do with feet and warts?” I assure you it does not. But the name is bizarre. Plantar Fasciitis is simply the inflammation of the tendon running from your heel to your forefoot, in the simplest explanation.

When I first experienced the pain, just like we endurance athletes have conditioned ourselves to do, I

pushed through it. I assumed that I could “walk it off” and that it would get better over time. For plantar fasciitis, I was sorely mistaken (pun intended).

I have no idea how it happened. I’d certainly categorize myself as “good for my age” (and good for being a mother of three), but I am not the fastest runner by far. In October, I ran the Pink Feet 5k in Debary did great – I won my age group! Afterward however, I had this insane,

sharp, shooting pain in the mid-portion of my heel and I could not walk normally. In the past, I’ve had similar pain in the past after a 10-15 mile training run, but it would simply go away. After this race, it did not. I tried running on it. I slogged through six agonizing miles (only if you’ve had plantar fasciitis do you know the agony of which I speak). After a month, I began to suspect I could not run through this injury and set up an appointment with a podiatrist.

X-rays, a cortisone shot, an MRI, $300 worth of custom orthotics, stretches, icing, three different braces and splints (prescribed and googled), light exercises, . . . none worked. In November, the podiatrist gave me the OK to run. Like the aforementioned treatments, it didn’t work either. Rather than returning to glory, I could run only once every 7 to 9 days because after each run, even the short ones, I was in so much pain that I had to limp my way through another attempt at recovery. After still no improvement, I decided in February stop running completely for one month.

continued page 8

RUNNER, INTERRUPTED

Theresa Moore



It’s been seven weeks.

Yesterday, I started physical therapy at a sports rehabilitation center in Deland. I am hopeful that the exercises and stretches will carry me toward my “one marathon per year” goal and get me to a 70.3 Ironman next spring. (In case you’re wondering, no, I do not consider myself a slow learner!)

What I miss most about running is the absolute freedom and empowerment you have when you are in total control. I can go faster, slower, with or without music, take the trail, go off road, run the movie back to the RedBox, or just use the power from inside to feel something on the outside. I miss the endorphin burst. I miss the euphoria of the runner’s high. I miss the total, sweet exhaustion that comes with a long training run. I miss being able to drink margaritas, guilt-free!! I miss that long lost part of my identity.

Meanwhile, I have been working on my swimming and cycling to build a strong foundation for spring and summer triathlons (provided, of course that I am released to run again). As my weakest of the three sports, I’ve tried to have a positive attitude and sell myself that this is a “great opportunity to work on my biking.”

But, in all events, I hope that by joining the Seminole County Triathletes, I will learn from your experiences – both in the races and in training for them – and I hope I will meet new training (and margarita) partners. In the coming months, you will likely see me at the swim practices and the biking meet ups. To jumpstart the exchange of experience and advice, I will go first: if you are nursing any injury that does not significantly improve or go away after a few days, I encourage you

to see a professional. I likely made my injury worse trying to push through it (stubbornness, it turns out, makes a great distance runner and a horrible patient). Had I originally taken the six weeks off, I’d probably already be back to running. I know the last thing any of us want to hear from the doc is “Rest it. Take some time off.” We don’t. Resting isn’t an option in our minds. We love and depend on the release from exercise. But,

take it from me, in retrospect, I wish I had stopped and given up those six weeks, especially as I now approach six months of being out of the game. The physical therapist was ‘confident’ I’d be running again by fall – so long as I follow her regimen. I am anxiously hopeful she is right.

So, anyone know a good margarita recipe?

Theresa Moore is a Professor in the Bachelor of Applied Science Program in Supervision and Management at Daytona State College and is a licensed attorney in the states of Florida and Tennessee. She has three kids ages 6, 5 and 3 that attend Debary Elementary School. Her hobbies include drinking wine, eating cheese, playing board games and watching serial TV shows on Netflix with her husband of eight years.

Theresa Moore



Have you ever noticed the race officials wandering around transition prior the race with flashlights looking up and down the rows? Do you know what we are looking for? Basically, we are checking for a few certain things – bar end plugs, illegal equipment and proper racking. For safety reasons, it is imperative that we make sure that the handlebars and stems are solidly plugged. We will not plug the ends for you as we are not allowed to touch the equipment, but we will contact the race staff or volunteer crew to assist you in correcting the situation. In the unlikely event of a crash, an open-ended handlebar can puncture the abdomen or other precious bodily area and cause severe damage.

We also check for illegal equipment. Examples of illegal equipment are headsets, radio/personal audio devices, or altered, damaged or sub-standard helmets. The audio devices are a safety hazard to the rider and those around him. Any violation of the illegal audio equipment will result in a variable time penalty. If we see them in transition, we might be looking extra closely for them on the course ;) As for the helmet rules, you must wear a helmet that meets the requirements. Anything short of that will get you disqualified from the race.

The last thing that I will mention is the proper racking. This is usually not much of a problem with experienced athletes. But in races with newer competitors, they might not understand the concept as clearly. Your bike must be racked in the proper location in transition. If there are individual numbers on the racks, place your bike at the location that corresponds with your race number. If spots are not individually numbered, there will be number ranges posted at the end of each rack. Be certain to place your bike anywhere within the corresponding range. If your bike is improperly racked when you leave transition, we will make an effort to make you aware of the situation and allow you to relocate your own equipment. However, if you do not relocate your equipment for whatever reason, do not be surprised to find that you are having a difficult time locating it after you come out of the water. It will have been moved for you. Again, since officials are not allowed to touch the equipment, a member of the race or volunteer staff will be

responsible for moving the equipment to its proper location.

So, to lessen the potential stress and confusion that may arise in transition or on the course, do yourself and your friendly officials a favor and check these things before you race.

Official’s Tri- Angle



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T3 March 2014