Boston Performance Coaching

Great Team Race yesterday at Massachusetts State Triathlon.

Put on by Max Performance, race director Tim Richmond always puts together a fantastic race.  Yesterday was no exception.  I did this race last year, in very similar conditions- hot, humid, warm water, and with some rough road conditions.  However, the team of Max Performance volunteers were at every potential dangerous spot on the course and although the roads were not buttery smooth, the rough patches were marked clearly and there were even cones over any potential hazards.

When I set my bike up in transition, I looked around at the other competitors in my area with similar race numbers.  Looked to me like there was a tough set of women in my age group, and many collegiate athletes.  I shut out all the "noise," set up my transition area, and took off to warm up on the bike.  It was nice and cool in the morning and I felt ready to race my first Olympic race of the season.  I came back into transition, said hello to all the other BPC athletes participating:  Coach Vic, Lauren Walker, Laura Miyakawa, Jason Gentili, Jesse Wendell, Bret Fortenberry, and Jeff Tassi.  It's always great to have other BPC folks at a race, it provides a bit more incentive as a coach and an athlete to do my best.

I finished my last set of details for transition set up, put on my wetsuit and headed into the water to warm up.  Boy, that water was so warm, it's a beautiful lake and it was crystal clear.  I swam out to the final buoy, and then back to the beach for the final race meeting. 

After the national anthem, we headed up onto the grass to wait for the sprint racers to start.  I ran into some old friends and we chatted as we waited.  I always hate to wait for the race to start, it seems like forever.  Finally, 30minutes after the first sprint wave started we were ready to go.  We entered the water and swam out to the start line.  The ground below the waters was gross and mucky, so we all treaded water waiting for the starting gun.  And then the 10sec count down...we were off!

I swam hard to the first buoy.  Usually, I can get some clear water and find a slightly faster swimmer to hang with.  Wow- not this time.  We were bumping up against each other all the way thru the race.  By the time I reached the second of 7 buoys, I started passing the men's wave that started 4minutes prior.  This gave me some confidence that I was swimming well, as I noticed a small group of women in my heat set off about 50 yards ahead of me.  I came out of the water...25:10.  Definitely not my fastest 1500m swim, but fine for me today.  I ran up into transition area and worked on getting my HR down...I had to remember that this wasn't a sprint race and I needed my head to be clear for the long 25mile bike ride and 10K run.

Out on the bike- Always my best event in triathlon, I was happy to be out on the bike.  I am definitely the strongest on the bike leg of the race and usually I end up passing all the people who beat my on the swim.  So, I rode carefully, trying to keep my effort in check.  My power tap wasn't calibrated correctly, which I didn't notice until my warm up ride, and at that point I didn't want to fiddle with it prior to the race.  So, I had to go on perceived exertion.  I felt like I did a good job holding my self back, even with the hills that I encountered.  What was disturbing during the first 7 miles of the bike ride, so many people were off the side of the road with flat tires!  The road conditions didn't seem too bad to me, and I just kept my eyes focused on the task at hand, not worrying about my tires.  Last year at this race, my elbow pad holder cracked and I couldn't go into aero for the second loop of the bike.  So, I wanted to be cautious, but I knew that in order to be a contender, I needed to do a solid ride, and be aggressive about the descents.  I passed pretty much all of the sprinters and many of the men and females who came out of the water before me.  I passed the other BPCer's who were out there except for coach Vic.  I figured if I passed him, then he must really be having a rough day!

I came into transition and knew that there must still be some women out there ahead of me, since the bike racks were completely empty except for the bike next to mine and a few others in the one next to me.  So, I put on my shoes, and headed out for the "dreaded" run.  Last year, I remembered the run to feel like a LONG 10K course and the road conditions to be unfavorable.  Nothing had changed for this year.  Although much of the course is shaded, which was great, since it was about 96 degrees, the footing is just awful and my injured heel was not happy.  First two miles in, I felt pretty good, but not that I was able to run any faster.  7:30s so far...ok, I can be happy with that.  Then came the first male as I was headed into the sunny section and hilly area of the course (it's an out and back race).  Cool- ok, I know that I have about another mile out, so he's about 3 miles ahead of me.  Ok, so now I start looking for Vic, because I know that he usually comes in the first 10 people of the race and that took my mind off the race.  All of the sudden, footsteps behind me...crap, a 28 year old MIT women passes me.  Not good.  I NEVER get passed by women in the bike or run...males yes, but not females.  I just kept on going, and then I saw Coach Vic, who looked solid and headed up towards the short out and back.  Boom- first women passes the other way, ok, she looks about 21 and she's also a MIT racer.  Ok, I can handle that.  Following her were several other young men, and then 2,3,4 other women, plus I knew that I had been passed.  Ok, so now I am in 6th place overall, fine, that means that unless I pick up the pace and get these girls I am out of the top group for the Best of the US.  I wasn't feeling like I could run much faster, so I just kept on.  The turn around I saw that there were 2 other women right on my heels and that if I wanted to keep my place, I needed to pick it up.  Well, I just didn't have it.  I was passed by the two other women and that's how it stayed thru to the finish.  I knew that I didn't have much left to give when I couldn't even sprint it out to the line! 

However the results fell, I am still happy with the race and now know what work needs to be done prior to USA AGE GROUP Nationals in Burlington on August 20th.  Congratulations to all the racers, and especially the BPC athletes.  We had 4 podium finishes!

Results:  Mass State Triathlon
Vic Brown 111   2:14:25  2nd AG, 8th OA
Jason Gentili      2:29:27 10th AG
Ali Winslow       2:32:59 3rd AG
Bret Fortenberry 2:42:00 19th AG
Laura Miyakawa 2:44:20 2nd AG
Lauren Walker    2:44:51 3rd AG
Jeff Tassi            3:12:38 28th AG
Jesse Wendell     DNF (flat tire)  26:39 swim- 6min PR!

Other Races:
Fairlee Triathlon
Sarah Filion  3:01:00  6th AG

Great few weeks of racing by our BPC athletes!  Many athletes are gearing up for this weekend's Mass State Triathlon by Max Performance.  This year the Olympic Distance Race is the "Best of the US"  Look for many of our BPC athletes out there!

Past week's results-

Cohasset Sprint Triathlon:
Ali Winslow 1:08:58 (1st AG 35-39, 12th OA)
Sarah Filion 1:20:21
Lauren Walker 1:14:46
Jesse Wendell  1:18:29

Summer Steamer at Casey's
Stef Howlett 48:59

Vermont Mad Half Marathon
Jesse Wendell 2:07:00

Wellfleet 5 Mile Road Race:
Ali Winslow 37:55

BPC Shows Off Talent at the Pat Griskus Triathlon and New England Regional Championships!
Race Results:
1:55:26 Vic Brown (1st M30-34)
2:03:49 Colin Kipping-Ruane (9th M20-24)
2:39:25 Sarah Murray (5th F20-24)
2:20:49 Laura Miyakawa (2nd F30-34)
3:12:21 Rachel Rubenson (17th F30-34)
2:47:35 Christina Taddei (14th F30-34)


Race Report by BPC Athlete and First Olympic Distance Racer--Rachel Rubenson
Prior to the race, I was not feeling so great about it.  First, between the weather and work, I didn’t get in as much training as I would have liked and just felt generally unprepared. I didn’t spend a lot of time analyzing the course in advance, and my race plan was just to have some Gus and get through it.  Second, for the past two months, my workouts have suffered from a bit of marathon PTSD. Every time I run, my body flashes back to the pain that was the last few miles and my pace has slowed down considerably. Third, I have anxiety issues with the swim part of triathlons.  Though I do plenty of swim training, something about the race atmosphere makes me freak out.
 
Luckily, I had great BPC coaches and teammates to help get me in a better mindset, and when I set out for the race on Saturday morning, I had two goals: to finish and have fun.  I wasn’t going to worry about my time, just about pushing through. And that is exactly what I did.
 
Swim
 
When we got down to the beach to start the race, we realized there was a bit of a problem: the lake was completely fogged in and we couldn’t see the buoys. Eventually, the decision was made to shorten the swim to about 800m, which I was not at all sad about.  Despite a great open water swim on Friday, as soon as we got in the water, anxiety took over.  I couldn’t breathe.  I couldn’t find my rhythm. I paused for a minute and remembered Ali’s advice: just get to the buoy. So I focused on that—slowly, one stroke at a time. And I did it. As I made the turn, I saw that someone I knew was right next to me—Christina’s friend Caitlin. I wasn’t alone! I was able to follow Caitlin all the way to the next buoy, then to the buoy after that. It wasn’t pretty, but I made it, and I was proud of myself for being able to get it together after the initial freak out.
 
Bike
 
As soon as I got on the bike, all the anxiety of the swim went away, the sun felt great on my shoulders, and I started to really have fun. I had been warned that the course was hilly, and that warning was not a joke. The course literally had no flats. I have never been a strong climber, so it was a huge challenge for me. But I kept powering through, slow and steady, and somehow the miles kept ticking away. About 75% of the way through, I hit two steep hills that freaked me out a bit—I just thought I was going to fall backwards because the grade was so steep. Luckily, I noticed that I didn’t have anyone that close to me, so I zig-zagged a bit, and I survived.
 
Beyond the hills, the bike course was rather scenic. Overall, my speed was not as fast as some of my other races, but I was really happy with how it went. I genuinely had fun on the bike, despite the hills. And, I was really proud of myself for powering through the tough parts. Throughout the hills, I never once thought about getting off the bike and never once doubted that I could do it—that in itself is a huge accomplishment for me.
 
Run
 
Unfortunately, the ability to push through and not think about the magnitude of the task did not translate over to the run. As soon as I slipped into my sneakers, I started to worry about how far I had to go. 6.2 miles seemed like forever—which is odd, considering I was coming off running a marathon. The run was a loop—one went out and back, out and back again, and then turned into the finish line. When I started off, I told myself to just get to the water stop at the first mile, then I would stop and walk for a second while I had some water and Gu. That actually went fairly well—finished the first mile in 9:36 (including a stop to tie my shoe) and saw my friend Laura on her second loop, on her way to an amazing 2nd place finish in our age group. I had my Gu and got back to running again, but I hit a spot of the route that was rather sunny and was really bothered by the heat. I made it through mile 2 in a decent time and then found myself at the bottom of a gigantic hill. At this point, I lost it. Prior to the marathon, I never walked on road races—even on hills, even where my running was just as slow as walking, I could always keep myself actually running. But around mile 21 of the marathon, I lost the ability to do that, and I have yet to get it back. So I walked up the hill, and it was a rather large hill, and that slowed me down a bit. Ran the rest of the mile out to the turnaround and then through the first part of the loop to the waterstop, but it took all my energy to get there. When the Garmin beeped mile 4, I couldn’t go any further. I walked to the water stop, somehow found the strength to run again, and made it all the way around to the hill…where again, I just couldn’t do it. I did, however, manage to run at a good pace from the hill to the end. The nice thing about the course was that one had to go past the turnoff to the finish, turn around, and come back to it—so I could see and hear my teammates waiting at the finish and their cheering gave me energy to speed up the last hundred yards. I picked up the pace, and a few seconds later, there I was, on the other side of a balloon arch, having completed my first Olympic triathlon.
 
In retrospect, the run was not as bad as I thought it was. I had a good pace for all the parts that I ran, and I spent less time walking than I thought I did. I just wish I had been able to push myself up and over that hill.
 
My total time was 3:12. Most importantly, I had a lot of fun racing with my BPC teammates, which means that I met my two goals for the day. The race left me hungry for more, and I can’t wait to improve upon this time!  


Prior to the race, I was not feeling so great about it.  First, between the weather and work, I didn’t get in as much training as I would have liked and just felt generally unprepared. I didn’t spend a lot of time analyzing the course in advance, and my race plan was just to have some Gus and get through it.  Second, for the past two months, my workouts have suffered from a bit of marathon PTSD. Every time I run, my body flashes back to the pain that was the last few miles and my pace has slowed down considerably. Third, I have anxiety issues with the swim part of triathlons.  Though I do plenty of swim training, something about the race atmosphere makes me freak out.
 
Luckily, I had great BPC coaches and teammates to help get me in a better mindset, and when I set out for the race on Saturday morning, I had two goals: to finish and have fun.  I wasn’t going to worry about my time, just about pushing through. And that is exactly what I did.

Words from a BPC Athlete....
Going into the event, I had worked hard since the late fall and committed to my training program.  My run had improved significantly, my bike was sold and regular strength training had made a big difference.  I had also focused on nutrition and felt great.  The only issue was my swim, since I had hurt my shoulder and was only able to get back in the water for 6 weeks prior to the race.  Fortunatel, I got some intense workouts with the Wellesley Masters and, while not at peak swimming condition, was a solid b/B- in the pool.

Leading up to the race, we did several weeks of super intense, time consuming work, tapering down a bit two weeks before the race, and focusing on shorter, speed-oriented workouts and recovery the week before the race.

I arrived in San Francisco two days before the race.  I had a written race plan for each of the days, including what I'd eat, timing of meals, timing or prep work, packet pick up, course talks, etc.  Having this was key, as it took a lot of the guess work out of what I needed to do, and kept me disciplined.  I also had a detailed plan for the day of the race, including time I would get up, what and when I would eat, and my strategy for the race itself.  In retrospect the most important part of the race was getting in the water and swimming about 1500 yards the day before...this allowed me to experience the very cold water, and realize that I could manage it.  When I jumped in SF Bay on Sunday, there was no trepidation, and I was highly confident.  The other key prep activities were 2)riding a couple of the hills on the course, to again take some of the uncertainty out of the race, and to ensure my bike handled well (especially on the downhills) b)checking out the half-mile run from the beach to the transtion area, ultimately deciding I wouldn't wear shoes, and c)talking to alot of people who had done it before and accumulating "local knowledge."

The morning of the race, I downed the food I had ready (about 800 calories), then did a warm-up ride over to the transition area (about a 5 mile warmup) doing several 30 second spin-ups to get my heart rate and legs going.  I set up my transition area, did a short one to two mile easay run, with a couple of pick-ups in the middle, and then did my BPC warm-up exercises.  During this time I hydrated heavily with water/nuuns mixture, consuming two bottles, and also downed another 300 calories (banana + power bar).  I got on one of the last buses )didn't want to get to the dock too early), and boarded the boat that took us out to Alcatraz.  On the boat, I downed a GU, drank another bottle of water/nuuns, and put on my wetsuit as we neared Alcatraz.

in terms of the race, my strategy was to feel strong on the swim, but cruise it rather than crush it.  I ended up doing it in 27minutes, which was 66th out of the 2,000 participants.  While the water was cod, and the current strong, I had figured out how to sight certain landmarks (based on course talks) to get to the beach in the most direct way.  On the bike, I concentrated on maintaining good form, and staying within a set power range on the uphills (so I didn't crush my quads/calves for the run).  I ended up averaging 18.2mph on an extremely hilly course, and finishing around 200th in the field.  Saving myself for the run ended up paying big dividends.  I averaged around 8min miles, despite running brutal hills and deep beach sand...on the flats I was going 7:30 pace... and this was much faster than my last Olympic race in which I average 8:30 min/miles.

Overall, I had a great day, and finished 196th out of 2000 participants, and 6th in my AG.  The course and venue were fantastic and the experience was an amazing one which I hope to repeat very soon!

Jeff Naylor

Wow.  Big Weekend of racing at BPC!  We had athletes racing as far as San Francisco and as near as Onset, MA!

Congratulations to the following athletes on amazing races and accomplishments this weekend:
Jeff Naylor, Jason Gentili, Laura Miyakawa, Lauren Walker, Jen Stone and Rob Cummings

Escape From Alcatraz:
Jeff Naylor  2:42:16 (6TH AG)

ONSET SPRINT:
Rob Cummings 1:13:58 (8TH AG)
Jen Stone 1:39:17 (first triathlon)

MOOSEMAN HALF IRONMAN:
Jason Gentili  5:39:16  (first half!)

MOOSEMAN OLY DISTANCE:
Laura Miyakawa

COVERED BRIDGES HALF MARATHON:
Lauren Walker 1:41

PPROVINCETOWN 10K:
Rob Cummings (double header)  40:48 (2nd OA)

Last Weekend:
Killington Stage Race:
Colin Kipping-Ruane  48th OA in GC

Awesome Job to Everyone!  Next Up:
Hyannis Sprint 1, Wellfleet Sprint, Cohasset Sprint

Can't wait to see more BPC athletes put up terrific performances!!!!!

The past May weekends BPC athletes raced both near and far. 
1. BPC Athlete John Fox tackled the Ashland Lions Sprint Sprint, a race that is notoriously fast but can suffer the ill effects of May in New England. 
Overall Time: 1:07:30, 3rd in Clydesdale.
2. BPC Athlete Jason Gentili raced to a 3 minute PR in the Twin Lights Half Marathon, with an overall time of 1:31:04 (25th place overall)
 then followed his race with a strong training day on the Mooseman Half Ironman Course.
3. BPC Athlete Sammie Levin (18years old) completed her first triathlon ever at the Columbia International Triathlon, one of the oldest and most competitive triathlons in the country. 
She raced to a 3:24:27 overall, 4th in her age group.
4. BPC Athlete Jesse Wendell races The BIG LAKE HALF MARATHON (May 7)  with an
overall time of 2:05:20.

Congratulations to all these athletes on their accomplishments.  I would especially like to highlight our BPC athlete of the week, Samantha Levin.

Sammie came to me with less than 5 weeks to prepare for her triathlon.  She choose training for a triathlon as her senior year project.  She had been training all on her own, at a local pool, indoors on a spin bike and treadmill. 

When I met Sammie she had a solid base of training, but no experience or knowledge of proper equipment, nutrition or transitions.  We set up a series of appointments.  First to teach her about how to properly shift on the bike, which gears are the right ones to be in for hills and flats, how to have an ideal cadence and how to be comfortable clipping in and out of proper cycling shoes.  Next, I gave Sammie a 5 week plain on training peaks, keeping the bike, swim and run workouts very basic, as we were not worried about speed, just about her ability to complete the distance in the allotted amount of time.  She followed her plan and then at our next meeting it was time to learn how to put on a wetsuit, how to swim in a wetsuit, how to transition from that open water swim to the bike and how to transition out to the run.  We practiced several transitions and I had Sammie write out exactly what she was to do for each transition.  At our next meeting we went over her plan as well as any questions and then spent that time on sighting, open water swimming, and ideal cadence and shifting to tackle the challenging conditions of the race course.  After the practical we sat down and I had Sammie write out each event, from 2 hours prior to the race all the way to crossing the finish line.  She needed to include what clothing she would need, how she would lay our her transition area, what items she would need on the run, bike and swim.  We created a complete and indepth nutrition plan to follow, which she was to commit to memory to insure that she would had enough water and calories for her race. 

After our in person meetings and multiple email conversations, Sammie was ready to go!  I am extremely happy to report that she succeeded in her race.  Here's a quote from her excited post race email to me:
"I finished alive! It went really really well I enjoyed it much more than I expected it would. I was so nervous at the start but as it went on I started feeling very comfortable.  It felt sooo good to finish. It was all so surreal but so exciting I'll definitely be doing many more in my lifetime I loved it."

Congratulations to my youngest triathlete for 2011 and good luck to all BPC athletes in your upcoming races!

Here's to a successful season.

Ali

Ready, set, go! Am off to the final desert of the Four Desert Series, Antarctica. Finally, after five years of trudging across deserts, the coldest deserts beckons. Under Ali’s watchful eye, I have been hiking, running, carrying packs, weight training, biking, swimming, and generally fiddling with equipment. Different from the other deserts, this one requires a whole new suite of gear for cold weather. Lots of layers and blizzard proof clothing await packing into waterproof bags for the ship that will take us to the Antarctic continent. 

Today we leave. Yes, we. Bob is joining me for the first time as a spectator. Today we fly to the lower tip of Argentina and depart on the ship on Nov. 17^th, headed across the Weddell Sea to the Antarctic peninsula. Almost 24 hours of sunlight will make our days long and nights short. Starting on Nov. 19^th, we will run six stages in six days across snow, ice, and frozen ground in what I imagine will be an incredible landscape filled with penguins and more.

There are some amazing athletes in this race, including several who are trying to cross the four deserts in one year. Ryan Sandes, an amazing ultramarathoner, wants to come if first in all four and has been training in an ice chamber for several months. One of the coolest aspects of these races is to be able to hang out with these amazing athletes.

My race plan is to finish, to take in the scenery, to hang out with the penguins, and to celebrate completing all four deserts. Whereas the other deserts required me to take much more gear on my back, precluding any real running for most of the race, this race might allow me to run or at least jog some, depending on the weight of my pace in relation to the terrain. If it’s icy, blizzardy, or on snow, traction will be limited and so may resort to shoeshoes and/or crampons. I have my hiking poles for stability. I have my nutrition plan ready and it includes powdered drinks, Clif bars and other snacks. Since I’m a food snob, I am bringing my own breakfast cereal, peanut butter, coffee, and chocolate in case any meal on the ship is below par.

So here’s my equipment, ready for packing into a huge waterproof bag for the zodiacs that will transport us to and from the ship. Each day, the boats will deliver us to a new location on and around the Antarctic Peninsula. We might do a longer stage and stay overnight on the peninsula….who knows. These races are full of unknowns and last minute changes. You never know what to expect, which is why these races are mostly a mental game. Keep smiling……is that order of the day.

You can follow the race on the website, www.racingtheplanet.com. You can even send me email if you go to the tab under “Race Coverage.”

See you all after the race at Ali’s end-of-the-year party on December 10^th.  I promise pictures and some good food and warmth.

 

Robyn

Ready, set, go! Am off to the final desert of the Four Desert Series, Antarctica. Finally, after five years of trudging across deserts, the coldest deserts beckons. Under Ali’s watchful eye, I have been hiking, running, carrying packs, weight training, biking, swimming, and generally fiddling with equipment. Different from the other deserts, this one requires a whole new suite of gear for cold weather. Lots of layers and blizzard proof clothing await packing into waterproof bags for the ship that will take us to the Antarctic continent. 

Today we leave. Yes, we. Bob is joining me for the first time as a spectator. Today we fly to the lower tip of Argentina and depart on the ship on Nov. 17^th, headed across the Weddell Sea to the Antarctic peninsula. Almost 24 hours of sunlight will make our days long and nights short. Starting on Nov. 19^th, we will run six stages in six days across snow, ice, and frozen ground in what I imagine will be an incredible landscape filled with penguins and more.

There are some amazing athletes in this race, including several who are trying to cross the four deserts in one year. Ryan Sandes, an amazing ultramarathoner, wants to come if first in all four and has been training in an ice chamber for several months. One of the coolest aspects of these races is to be able to hang out with these amazing athletes.

My race plan is to finish, to take in the scenery, to hang out with the penguins, and to celebrate completing all four deserts. Whereas the other deserts required me to take much more gear on my back, precluding any real running for most of the race, this race might allow me to run or at least jog some, depending on the weight of my pace in relation to the terrain. If it’s icy, blizzardy, or on snow, traction will be limited and so may resort to shoeshoes and/or crampons. I have my hiking poles for stability. I have my nutrition plan ready and it includes powdered drinks, Clif bars and other snacks. Since I’m a food snob, I am bringing my own breakfast cereal, peanut butter, coffee, and chocolate in case any meal on the ship is below par.

So here’s my equipment, ready for packing into a huge waterproof bag for the zodiacs that will transport us to and from the ship. Each day, the boats will deliver us to a new location on and around the Antarctic Peninsula. We might do a longer stage and stay overnight on the peninsula….who knows. These races are full of unknowns and last minute changes. You never know what to expect, which is why these races are mostly a mental game. Keep smiling……is that order of the day.

You can follow the race on the website, www.racingtheplanet.com. You can even send me email if you go to the tab under “Race Coverage.”

See you all after the race at Ali’s end-of-the-year party on December 10^th.  I promise pictures and some good food and warmth.

 

Robyn

What a great day to be racing!

When the triathlon season ends and our athletes training needs a change we begin to focus on 5K and 10K races.  What better way to kick of a Sunday morning, especially Halloween morning with a quick 5K?

Bill's Halloween 5K in Newton, MA was the focus for many of our BPC athletes.  The group organized early in the morning, and opted to start together at the front of the race.  For many of our athletes, they were not used to starting out in the front and it was a good experience for them.  They had to figure out pacing and get out of the crowd right from the starting line.

The race was mostly flat to small rolling hills around the downtown Newton area.  We ran by beautiful Crystal Lake and through surrounding neighborhoods.  The race was fast and had a nice downhill finish. 

Great job to all our athletes who came out to race!  Below are the results:
Bills Halloween 5K
ALI WINSLOW                 21:54.6    7:01/M
KELLY CASSIDY             22:20.6    7:09/M
CHRISTINA TADDEI       22:26.1    7:11/M
LAUREN WALKER          22:30.1    7:13/M
BRET FORTENBERRY    22:33.0    7:14/M
SCOTT VAUTOUR           22:37.7    7:15/M
PATRICIA MURPHY        24:07.2    7:44/M
JOHN RUDBERG             24:13.5    7:46/M
JESSICA DOUGLAS        24:45.4    7:56/M
LAURA VAN ORDEN      24:45.5    7:56/M
CAROLINE BATRA-GALE 26:15.3    8:25/M
LIANNE CLEARY            45:46.5   14:40/M  (6months pregnant)
ELIZABETH DIAL           45:46.6   14:40/M  (7months pregnant)
DAVID CLEARY              46:50.2   15:01/M
BRAD EWALD                 46:50.6   15:01/M

Fall is a great time to race.  The air is cool and crisp, the leaves are changing, the humidity is low.  Plus, an added bonus is that our legs aren't trashed from hard bike rides and swims.

This weekend BPC athletes represented at the Harwich Cranberry Half Marathon and 7.3mile road race, and on the other side of the country, at the San Jose Rock and Roll Half Marathon.  Below are the results.  Great job everyone!

Cranberry Harwich Half Marathon and 7.3 Mile Road Race
Alison Winslow  1:40:33 (5TH AG)
Dawn Varnum     1:30:22 (1st AG)
Christina Taddei 1:46:05  
7.3 Mile
John Fox         1:01:31
Laura Van Orden  1:02:03


San Jose Rock and Roll Marathon/Half Marathon
Robyn Metcalfe   1:56:14
Julia Metcalfe   1:56:53