D3 Multisport Newsletter Header
Inside this edition of the Extra Mile
D3 PR of the Month
D3 Quote of the Month
D3 New Coaching Service!
Supercharge your Goals!
D3 in KONA
D3 Workouts
Seasoned Athlete
D3 Athlete Results
D3 Sponsor of the Month
QUICK LINKS
D3 PR of the Month
Joe V IM Moo Run
Our PR of the Month is Joe Vrablik @IMWI. Read it here.

Quote of the Month

Matt Ruer Bike

"Ability can take you the top, but it takes character to keep you there."  Zig Ziglar 

D3 SPONSORS

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Issue: # 109

October 2011

Greetings!

 

I hope you had a chance to watch the Ironman World Championship on www.ironman.com last week. What an incredible display of intestinal fortitude by the winners, the AGers and all finishers! It was inspiring to me and I hope it was the same to you! 

 

Do you have bog plans for next year's triathlon season? If you do, and why would you be reading this if you didn't, you can sign up for our New Coaching Service. It's an incredible deal and all the details are at the above link. If you have questions, shoot me an email directly and take advantage of this great offer. 

 

This month's edition of 'The Extra Mile' covers Coach Simon's 'Seasoned Athlete' article. Coming from a guy who knows a little bit about what it takes to be successful, I definitely recommend reading this. We also have a great article from Will Murray, a mental skills coach here in Boulder. Will helped the CU Triathlon Team this past spring and has helped many of our D3 athletes as well. Lastly, give Joe Vrablik's IMWI race report a go. What you may not know about Joe, is that he was once over 400 pounds. He's come a long way and it's taken a lot of work, and I can tell you Joe works as hard as the guys who win the race. I'm super impressed and proud of the work and commitment Joe and D3 Coach AJ Johnson have put in. 

 

As always, if you have a question about training, please feel free to send us an email at [email protected] and if you are about to purchase a training plan for an upcoming race, please check out our selection of race plans - they are effective and efficient!  

Read through the newsletter to learn more, get some great tips and get inspired!

 

Train Happy, 

Coach Mike
USAT Level 3 Elite Coach
University of CO, Head Coach
  

D3 Launches NEW Quarterly Plan

Nick Dottino 2009

 

"Thanks for the great plan and feedback. I had a 35 minute PR at my last Half!" - Jason, CA

 

We can help you have your best season ever! 

 

The Quarterly Plan includes the following:   

* 12 Week Custom Plan 

* Monthly coach consult @ previous month of training

* Discount on team sponsors 

* Discount on team uniforms and gear

* Discount on D3 Camps

* Free Monthly Webinar (upcoming in 2012)

 

Your coach will design a 12 week custom plan for you and each and month you'll get feedback on your training log, your questions answered and lots of important tips!
Early Bird Offer: $225.   

Deadline October 20th!

 

 

 

 

 

Supercharge your Goals!

 

Mike Dufy IMFL

A goal is something you want and don't have yet. You can find many useful principles about setting effective goals, such as put your goal statement in writing, ensure that the goal that is within your own control, and state the goal in the positive-what you want, not what you don't want .

To supercharge your goals, use these three easy steps that maximize the impact of your goals and help you design goals that are compelling and effective. Read more here

 Congratulations Coach Simon, Will and Owen!  

KONA 2011

 

D3 Kona Queen K

Congratulations to our Kona Racers:  Owen Hammond raced to a 10:41, Will Flanagan raced to a 13:15, and Coach Simon Butterworth raced to a 12:13 and was 3rd in his AG! Congrats guys! 

James B 70.3 Finish

"I Love Group Training With D3!"

One on One Coaching, Training Plans: D3 Women's Team, Swim and Run Groups and more!  

PS: Join us for Tuesday Night Runs in Boulder @6pm. All abilities welcome! 

 

 

The Seasoned Athlete

 

Chris M run - Silverman

Seasoned Athletes can go the distance; there are three Octignarians in this years IM in Hawaii. The not so good news is we can't swim bike or run as fast but the really bad news is we can't train as hard and as often. Recovery is important at any age and anyone can dig themselves into a hole. The problem for Seasoned Athletes is climbing out of that hole takes much longer (and we don't have the time for that). Read more here

Brad Aquino Singapore 70.3

 D3 Athlete September Results

( Brad Aquino pictured with family after 70.3 Singapore)  

  


Duxbury Sprint Triathlon Sept 24, 2011

  

Victor Brown III                     1:05:52   1/19   M3034

Jason Gentili                        1:11:07   4/19   M3034    

Alison Winslow                    1:14:22   1/36   F3539    

Shannon Grande                1:24:15   6/21   F3034  

Jesse Wendell                     1:20:49   6/15   M2529   

Ron Ulich                             1:25:13  21/45   M4549   

Patricia Murphy                   1:28:54  10/21   F3034   

Jeff Tassi                              1:34:51  28/38   M3539 

  

 

USA Aquathlon Worlds: Sandra Lopez competed 6th AG.

  

West Side Duathlon

Mark Dillard long course 1st AG, 1st in the series 1:33:03

MJ Dillard short course 1:19 1st AG, and 14th overall

Michelle Dillard long course, 4th AG 

 

 

Super Frog Half ironman:

Jeff Mundy
Chris Masilon


Harvest Moon:
Paul Nolin
Deb Rose
Rhianna Taylor
Courtney Frasch
Simon Butterworth

Sasha Underwood

Ironman Wisconsin
Mike Adams 11:55:31
Joe Vrablik 13:43 and 1:20 PR!  

 

Nation's Tri
Brian Montgomery 1:51
Thom Salo - 1:55

 

Lobsterman Oly Triathlon- Freeport, ME

Jeff Naylor 2:25:55 3rd AG Men 50-54, 7th fastest swim OA
Laura Miyakawa 2:40:20  3rd AG F30-34
Shannon Grande 3:05:05  F30-34
Patty Murphy  3:06:47  F30-34
Sarah Filion 2:48:06 PR!  F40-44
Andy Porter 2:59:10  1st Olympic

 

Hyannis Sprint 2

Ron Ulich 1:17:16 M45-49

 

Title 9 Women's Sprint Triathlon

Alison Calderara     1:31:02  63/122  F4044  First Triathlon!

 

Esprit Half Ironman
Marc Arseneau - 4:47!  

Crescent Moon
Kathleen Kellams
1:34:39. 4th agegroup. She had the second fastest swim in her a/g and 2nd fastest bike split in her a/g

Ironkids National Championship 

MJ Dillard -29/56 in his agegroup

 

 

  

AG = Age Group

OA = Overall

D3 SPONSOR OF THE MONTH:

max muscle

 

Read more here about MAX MUSCLE BOULDER!

 

 D3 Multisport, Inc. Mission Statement

D3 Multisport, Inc. provides multisport athletes and runners with a coaching service that is affordable, knowledgeable, and driven by the highest standards of customer service. D3 Multisport strives to be the leader in the multisport coaching field providing customized training programs to athletes of all abilities. The D3 Multisport mission is to enhance the lives of our clients by improving their health, athletic performance, and overall lifestyle.

 

Mike Ricci is a Level III USA Triathlon Certified Coach and has been coaching endurance athletes since 1989. Mike founded D3 in 2000, and has slowly added top-notch, USAT certified coaches each year to handle the demand for high quality triathlon coaching. In the past four years, D3 Coaches have coached hundreds of athletes to their first triathlon and hundreds more to become Ironman Finishers. D3 was awarded the job of writing the training programs for the USA World Championship Teams for seven consecutive years. Mike has also coached the University of CO Triathlon Team to the 2010-2011 Collegiate National Championship.