Doris went to Peninsula High School in Gig Harbor, graduating in 1960. She then attended Seattle Pacific University where she earned a B.A. in 1964 and a M.S. in 1971.

In 1966, Doris became the first women to run a sub-5 minute mile indoors, clocking 4:52. At one point in her career she held every women’s national and world record from 440 yards up through one mile. Doris is perhaps best remembered for her five victories in the International Cross Country Championships (1967–1971), and she also represented the United States at the 1968 and 1972 Olympics games. In 1976, Doris won the Vancouver International Marathon and placed second in the New York City Marathon. She coached track and cross country at Seattle Pacific University for four decades and is an assistant coach to this day.

Doris was the second female inducted into U.S. Track & Field and Cross Country Coaches Association Hall of Fame in 1999 and was inducted into the National Distance Running Hall of Fame in 2002. Because of her iron will and trail-blazing spirit, she helped pave the way for other female athletes around the nation with the help of being part of Title IX.

We were honored to have Doris come talk with our TNM athletes and to inspire them with her remarkable story and career as well as with her words of wisdom that can only come from such a long and fruitful career and life. I felt very moved and humbled listening to someone with so much passion for her sport and life, and to someone who has had so many extraordinary accomplishments in her lifetime. Her humble attitude (when asked about her marathon time she brushed off her time of 2:47:35 and placing first with the notion that she could have done better had she properly been able to train for it) and zest for life and running are truly inspirational.

Doris had an amazing and long career. But what inevitably comes with such a long and amazing career are plenty of ups and downs along the way. While many people would have burned out and quite if they had to face half of the obstacles that she encountered, her true passion, heart and pure love for running always kept her putting one foot in front of the other and carrying her through it all knowing that she had a greater purpose in life. Here are a few life and sport reminders that I took from her talk and hope that each one of you can find inspiration and motivation in her message as well:

REMEMBER:

-Strive for GREATNESS! One of her mottos of life being, “good is not good enough, you should always strive to be great, strive for greatness!”

-It is about the JOURNEY. You can’t have the peaks without the valleys and it is how you pull yourself up out of the valleys and to the tops of the peaks that count and are what help to build, test, and challenge your character. It is through the journey that you learn things about yourself; how strong you truly are and create the experiences that build you as a person and an athlete along the way. It is not just about a destination or reaching a goal. The destination would not seem nearly as significant without the journey, the hard work, and the friendships you build and forge along the way.

-We GET to be doing what we are doing (we are blessed): training, racing, they are a privilege. Do not waste your energy on the negative. Go into your training and racing with the attitude that you GET to not that you have to. Remember, no one is making you. We all chose this sport because we have a passion for it. Not all training days and race days are going to feel awesome or be a PR, but it is about powering through, persistence, and moving forward and above all PASSION. On those days that are tough mentally and physically, remind yourself that you are lucky to be out doing what you are doing and by conquering and persevering through those tough days you will become a better athlete.

-RESPECT your competitors (and yourself) by competing at your utmost potential and working your hardest! Not all days (and races) are made equal, but it is about giving all you have on that given day and leaving it all out there. Just because you realize part way through a race that you aren’t going to be hitting a PR or your goal time does not mean giving up and quitting mentally or physically. You will be disappointed with yourself if you do. Cross that finish line with your head held high.

- Surround yourself with positive people and become and be that positive person for others. Be the one to lift up those around you!

-Carry your passion, work ethic, determination, desire for greatness, and positive mental attitude into the other aspects of your life, don’t just leave them to your training and racing. Use those skills you utilize in training to make more impact in the other areas of your life. While training can sometimes feel like your life, it is not your whole life. Don’t let the training become who you are. There is so much more to life.

-Train SMART! It is not always about more, but about smart training, quality training!

-Set realistic goals. If you set unrealistic goals, you are setting yourself up for disappointment. Goals also tend to change as you develop as an athlete.

-While gear and technology has changed dramatically over time, there is no quick fix or secret device that is going ot make you magically faster. The “secret” to success as an athlete is pure hard work, dedication, patience, desire, and smart training.

-And of course trust in and listen to your coach, they have your best interest at heart

Her four P’s:

Patience, Passion, Pride, Persistence. Be PATIENT with your training and with life, rushing to get to the next of anything never brings success or happiness. Be PASSIONATE about what you are doing, and your journey. Take PRIDE in competing and in yourself. Be PERSISTENT, never give up on your goals or on your dreams.

REACH:

Risk – big things in life never happened without great risk. Do not be afraid of failure. There is the time old saying that you must fail to succeed!

Expect – greatness from yourself.

Act – on expectations. Action absorbs anxiety. And A stands for Attitude, keep it a positive one!

Choose – choices make all the difference and importance in life, so choose wisely.

Hustle – get moving. Greatness doesn’t happen on its own, get going and get after it!

Doris’ talk made me want to not only become a better athlete, but a better person; to strive for greatness both in sport and in life and I hope that each one of you feels the same after reading this and start to take a slightly different approach to training, racing and life.

-Coach B

For those interested in learning and reading more about Doris Heritage, here is a book written about her by her coach:

-Forman, Ken. The Fragile Champion: Doris Brown Who Always Ran the Extra Mile, Tate Publishing, Mustang OK., 2005. ISBN 1-5988611-9-0

As we all know, exercise tears muscle fibers, which explains the soreness you feel after those long, intense workout sessions. Massage stimulates the body to release chemical signals that reduce inflammation and promotes muscle cell repair. Check out the article to read about how the study was conducted–researchers used a group of healthy young men and made them cycle to the point of exhaustion (something our coaches have made us do all too often!), then massaged one of each participant’s legs and studied the effects.

For those of you who are putting in some serious training hours for your ‘A’ race this year, you may want to consider booking regular massages to help with recovery and to repair those broken down muscle fibers. Our team massage therapist, Liam Buell, is available for appointments and he has extensive experience working with athletes (both professional and amateur). Keep your body healthy and it’ll repay you on race day!

men's short-sleeved top

men's cycling bottoms

women's short-sleeved top

women's cycling bottoms

men's cycling bib

arm warmers:

men's arm warmers

men's wind vest

women's arm warmers

women's wind vest

Huge thanks to Squadra for the designs! We’ll be taking orders starting next week just in time for the 2012 season (that is, if this snow ever melts).

IMAT is a locally based, non-governmental aid organization made up of medical professionals who volunteer their time and expertise in response to disaster or crisis in order to mitigate human suffering and preserve the dignity of affected populations. This local, grassroots organization was originally created as a response to the January 12th, 2010 Haiti earthquake. It has quickly grown to include over 800 local volunteers comprising of doctors, nurses, paramedics, EMT-firefighters, and other first responder personnel. Headed by Chris Tompkins, a Snohomish County firefighter, the organization is excited about the opportunity to be associated with the speedy athletes of TN Multisports!

Chris and the volunteers at IMAT would like to graciously thank Teresa Nelson, the coaches and athletes of TN Multisports, as well as team partners and sponsors for this important support. “Together, with the help of community members like you, we are making a difference in our community and around the world.”

Look for a possible benefit run or race this summer because TNM athletes make a difference!

For more information about IMAT please take a moment to view the website at www.imateam.org or contact TNM member Randy Perkins with any questions!

Lisa is all smiles on the run at Ironman Canada 2011

TN: First off Lisa, congratulations on another impressive IM finish.

Lisa: Thank You!

TN: How many Ironman’s have you done, and what events?

Lisa: IM Coeur d’Alene: 2007. IM Canada: 2009. IM Canada: 2011

TN: How would you compare 2011 conditions to your last race in Canada in 2009?

Lisa: I think conditions were similar in that it was really hot both years. Maybe there were fewer headwinds this year coming in to town on the final stretch of the bike, but other than that I would say conditions were similar. Did I mention that it was freakin’ HOT, though? Because it was.

TN: I noticed that you were wearing an aero helmet. Did your head ever get hot?

Lisa: Actually, I really don’t think my head got any hotter than it would if I had been wearing a regular helmet, which surprised me. It was more difficult to get water dumped inside the helmet because I had to aim for the little vents in the front, but it was doable and worth it!

TN: Were you affected by the water outage on the bike course?

Lisa: No, thank goodness! They still had cold water at the top of Yellow Lake when I got there.

TN: What did you do differently this year training?

Lisa: Well, besides having an awesome coach who planned all my workouts, you mean? Seriously, this year I had a structured training plan and I was consistent, consistent, consistent. I was surprised that volume-wise, I didn’t necessarily add on that much overall volume this year (although there were a few weeks I did). It was mostly that I had a plan structured just for me, I stuck to it and didn’t question what everyone else was doing, I was honest in my feedback to my coach so she could help me reach my goal, and I just “stayed the course,” so to speak.

There was a lot of faith involved – I did not concern myself with workouts other people were doing and I trusted MY PLAN. That is the beauty of coaching after all, that it is tailored to my strengths and weaknesses. I also made sure that I surrounded myself with people who were supportive of my goals, boosted me when I needed boosting, but had their own goals and plans, too. Mutual support and non-competitive training (I said TRAINING, not racing) is key for me.

TN: You did CDA in 2007. Which course do you prefer and why?

Lisa: There is no question that I very much prefer Canada! I don’t love climbing short, steep hills and I DO love being down in my aero bars. CDA is beautiful, but it requires lots of short, steep climbs and navigating turns, making it difficult to be in aero position for very long. I will gladly grind my way up Richter or Yellow Lake any day, just to fly down those awesome descents and then tuck into aero position and get focused on the flats.

TN: What was your most enjoyable part of the entire journey? And why?

Lisa: Well, besides dryland of course, as cliché as this may be, the most enjoyable part of the journey, hands-down, is race day (not the getting up at 4 am part, though, that would be a lie). Specifically, it is coming into town at mile 24-ish on the run, starting to hear the crowd and feeling the weight of the day start to lift. The excruciating pain my body suddenly disappearing, how I can miraculously run an 8:20 again after slogging through a marathon with 12:00+ min/miles.

Even now, answering this question, I am choked up thinking about how overwhelmingly fortunate I feel at this point during a race, how my priorities are suddenly in line with a greater purpose, how it feels to have made it this far on this day, and reflecting on every last little thing, big and small, that other people have done to help get me to that point. There is nothing in the world like the clarity of purpose and the overwhelming gratitude I feel at this point in the race, and it makes every last workout, early morning, long weekend ride, and sacrifice entirely worth it. It keeps me coming back for more.

TN: Will you be racing in 2012?

Lisa: Heck yes…but not an IM. I’m on an every-other-year schedule for the big ones. Believe me, I WILL be back, though, in 2013!

TN: In closing, if you could change one thing race day, what would it have been?

Lisa: Wow, this could really turn into so many “if only’s” in terms of maybe not having stopped to run EVERY hill, or maybe not panicking in the water, or maybe…. But in reality, the only thing I would really change is how I feel in the wee hours of the morning leading up to the race. I would like to “stop and smell the roses” a little bit more. Have the presence of mind to appreciate and be excited for what is to come, and spend less time worrying about all the things that could go wrong or whether I am strong enough, etc.

I can get so worried that I forget basic things (like my PowerBar drink or chamois cream, for example…I’m just sayin’). These things occur not due to lack of planning, but because I can get consumed with worry, causing my brain to literally shut off. I would change that if I could because in the end, it all works out and the day unfolds in front of me and whatever happens, I just roll with the punches anyway, so what is the use of worrying?

1. Posture: You should run tall and erect, shoulders level, back straight with a neutral pelvis.

2. Forward Lean: Lean forward from your ankles. Many times you will see people running hunched over from their waist or their shoulders (I blame it on computers and being hunched over at a desk all day). This can tighten the chest and restrict breathing. The other extreme is the puffed chest runner I like to call a peacock runner. They literally lead with their chest.

Proper form: You want to be tall when you run while leaning from your ankles, creating a light forward angle to your body.

Helpful hint: think about looking forward about 20-30 feet on the path you are running; this will naturally give your body a slight forward tilt. Looking directly down will make you hunch and looking way up at the horizon can lead to almost a backwards tilt – you want to lean forward in the direction you are going and let the natural forces help you, not fight against you.

3. Relax! Relax your shoulders and relax your hands! Let your body fall into a natural rhythm. Running tense is wasted energy, and as you start to run long you will feel the effects whether you realize it or not.

4. 90 degree arms: Keep elbows at a 90degree bend. If you are breaking this it means that you are “hammering” with your arm and losing efficiency. Arms should swing from the shoulder joint not the elbow. Hands should brush by your waist, not be tight up by your chest which can cause fatigue and tightness in your shoulders and back.

5. Midfoot strike: (though this one is often up for debate…) Land with your foot striking directly under your center of mass and roll off the ball of your foot. Heel striking often means that you are over striding, which affects run efficiency and means you are “braking,” causing you to actually run “slower” and may lead to injury because of the impact on your joints. If you are running all on the balls of your feet, your calves can get tight and fatigue quickly or you can develop shin pain.

6. Run cadence: This is the frequency of your foot strike. Ideally run cadence is around 90 (or 180 steps per minute), though many elite runners and triathletes will run at a cadence of 100 (this is very high for most people). Running with shorter strides uses less energy and creates less stress on your muscles and impact to your joints. To count your run cadence, during any portion of your run choose one foot and count how many times it strikes down in a minute. If you are way under 90 this could mean that you are either over-striding and/or your foot is spending too much time with impact on the ground (anywhere from 88-90 is great). You want to think light and airy when you run, not thumping down heavy footed. Run as if you are running on a hot surface: quick, light, and with short strides. NO bouncing! Bouncing = wasted energy and too much impact on your muscles and joints.

Next time you put those sneakers on and head out the door, don’t look at it as just trying to get a workout checked off, but really take moments in your run to focus on and think about how you run and how you can improve your run efficiency by following the above pointers. Have questions? Ask your coaches at track and team Saturday runs!

To set up a Running Form 1 on 1 session, contact coaches@tnmultisports.com

Jill Frank running her way to a Kona slot at Ironman Louisville

TN Multisports: How did you control your nerves knowing this would be a non-wetsuit swim?
Jill: Huh, I never thought about being extra nervous because it was non-wetsuit until you mentioned it just now. It all seemed about the same. (Naïve? Ignorance is bliss?) And I hate being cold, so warmer water suits me just fine.

TN: Tell us what the temperatures and humidity were like?
Jill: It was hot, but I think in my head I was preparing for worse. And I got a great tip from Mark to get a cup of ice at the aid stations on the run and hold ice cubes in my hands until they melted. That is genius!

TN: We heard you were without heart rate data on the bike and run. How did you get over this mentally?
Jill: I had trained on my long rides at my target HR and cadence so I thought I could probably be pretty close on my own. And Mark had prepared me well for handling any unexpected things that might happen. I knew that my reaction to this could affect my whole day so I had to be smart about it. “Just don’t freak out, Jilly,” I kept reminding myself.

TN: Coming off the bike, you were in a solid 12th place. Did you have any idea you could run your way to a top three spot?
Jill: I had no idea where I was at all. The run was a two loop course, so even if I passed someone in my age group, I didn’t know what loop she was on, so I quit trying to count. I just wanted to stick to my own race plan and not be disappointed at the finish, so not knowing was probably a good thing. Had I known, I might have gotten all “thinky” about what place I was in and there might have been some negative energy wrapped up in that.

Although, at one point, I kind of thought I might want to stop and use a port-a-potty but I thought that would be a waste of a minute and might allow too many people to pass me, so unless I REALLY needed to go, I’d wait. Luckily, the urge went away. So I guess I was somewhat conscious of not wanting to give up any places. (The 4th place finisher was only 30 seconds behind me, so I’m glad I didn’t need to use that minute in the porto!)

TN: We won’t dig into your training schedule…but did you think you were capable of running the fastest 35-39 age group marathon split?
Jill: I thought I was capable of running under 4 hours on the marathon. I didn’t know that would be the fastest in my age group! The run is my favorite, so it was a tiny mental boost to put away my bike and put on my running shoes.

TN: What was your favorite part of the day and why?
Jill: The start. I was SO EXCITED to be there, actually in line to start an Ironman! I was literally jumping up and down. My mom took a picture of me and I look like a total goof with the biggest smile, but that picture says exactly how I felt. And Louisville is not a mass start, so I got to watch the first athletes in line run to the end of the dock and jump into the river. It looked awesome. And hilarious, and sort of like a bunch of kids playing in the swimmin’ hole in the summertime. I guess what I’m trying to say is that the start was just pure fun.

My other favorite part was thinking about friends and family during the race. I knew that my husband, running buddies, family, and coaches were cheering me on and in my moments of doubt, it really did help to think about how much support I had.

TN: 6 weeks until Worlds, what are your thoughts?
Jill: So freaking excited!!! Eeeeeeeeee!!!!!!!! And I’m nervous about a few things too. When I think about the Louisville race now, it seems like it wasn’t really that painful, but I’m sure I’m ignoring the bad parts because I’m on such a high from finishing. I fear that the 2nd Ironman isn’t going to be quite as fun as I remember the 1st one being. (Hopefully I’m wrong about that.)

The heat and the difficulty of the course in Hawaii make me a little nervous. How to recover from this one and prepare for the next one in only six weeks is a little daunting. Luckily I can leave that to my coach to figure out!

The Seattle Marathon course offers a unique hilly challenge for any that wish to push their limits in a half marathon. It is a beautiful course which starts and ends right in downtown Seattle. You get to run right by the stadiums, up and onto the freeway, down along scenic Lake Washington Blvd, and up the tree lined country road feel of Interlaken. The course is well suported and lots of fun! As we approach the event there will be several Saturday runs that will be along the more challenging parts of the course so that everyone can practice and feel as prepared as possible.

This program can help the half marathon goals from the beginner to the experienced runner. We hope to help be a part of your next running goal!

Let us help motivate you to get running!!! What are you waiting for?!?!?

Program details:
Start date: Sept 4, 2011
End date: Nov 27, 2011 (race day)
Cost: $250/12 weeks

Contact:
coaches@tnmultisports.com
*Individual and personalized coaching is available for half and full marathon training.

Q) How did you hear about TNM? How long have you been part of the TNM family?
A) This is my second year with the TNM team. I started taking swim lessons from Teresa Nelson to prepare for ChelanMan early last year and realized training for all three sports simultaneously was something I’d need help with and that’s when I started coaching with Bridget Jones.

Q) What got you interested in triathlons and swim races?
A) The challenge.

Q) What was the biggest challenge with getting started?
A) Swimming a quarter mile without drowning and/or tipping over a kayaker and also understanding the best training regimen to do all three sports at once in a race environment.

Q) Swimming was a challenge for you at the start and something you have worked super hard on, how did you go from someone who had trouble swimming laps in a pool, to someone who is now so passionate about the sport that you go out and swim year around in the open water?
A) Swimming is still a challenge for me but practice and learning proper technique has provided quick results. Going out to swim year around was due to training for the Escape from Alcatraz triathlon. I joined Laura Lee on a January 1st swim and realized the open water wasn’t that bad with a wet suit and a lot less boring than pool laps. Add current, sub 50 degree water, threat of sharks and natural selection demands you improve or else.

Q) What has been the biggest challenge for staying motivated and to keep a positive outlook during challenging training days?
A) Injuries. But one of my favorite parts of triathlon is the extensive cross training. My swimming improved this year due to more water time which had a lot to do with a heel injury which kept me off the track.

Q) What would your ideal training day look like?
A) Hmmm…recovery meal and massage?! Thankfully my coach is a little more realistic in what I need to succeed. Besides that, long run on a hot day followed by a mile skin swim in the lake!

Q) What have you found to be the best benefits of having a coach?
A) My coach, Bridget Jones, does a fantastic job preparing me for my races. From pre-race nutrition and warm-ups, to swim and transition strategies. Always beneficial! And she always has much more confidence in me than I do myself. Thanks coach!

Q) What has been your favorite? Why?
A) Each race seems to have high and low points but my favorite time was during the Escape from Alcatraz run portion. During the out and back we were on a narrow trail with a few other runners and it was eerily quite. While cheering on a runner who was passing me I heard another voice coming towards us cheering on others around her. Only two people in this crowd having fun and cheering and both were TNM athletes! Way to go Sarah Stender!

Q) What has been your biggest accomplishment thus far?
A) Toeing the start line of my first sprint triathlon!

Q) What advice would you have for others considering the sport?
A) Just get out there and do it! I’ve always had this image of a triathlete as hard core, zero body fat, Olympic hopeful type of athlete which made me nervous about competing in the sport. Although we have many like that on our team, the majority are everyday athletes who are looking for health, fitness and fun.

Q) What are your future athletic goals for the short term and long term?
A) Swim the English Channel, climb Mt. Everest and one day join that elite group of athletes that have completed a full Ironman distance race!

Q) What is your favorite aspect of being part of the TNM family?
A) Having fun!!! And the opportunity to learn from all the extraordinary athletes on the team. Every team member I’ve spoken with has provided valuable insight on training, races, nutrition as well as answers to questions like, is it okay to wear compression socks to the opera?…What are Bingo arms?…Can I continue to wear my finisher medal for the whole week even after the race is over?…Do those aero helmets remind you of something else? And last but definitely not least, fantastic team deals! Thanks Mark!

As athletes entered the water they were greeted to “NO SWIM WARM UP”.  Having done Canada three times I must say the swim start to CDA was a breeze in comparison. Lake was pretty calm, water freezing, race on. Athletes make their way through lap one, exit to the beach, then back in they go. Many of the athletes reported getting pretty cold during lap two, transition times would reflect that. The bike course in CDA is two loops with roughly 25-30 miles of rolling hills in each loop. Athletes have the opportunity to “size” up their competition during the opening out and back alongside the lake. After leaving CDA around mile 16 is where the participants start to focus on the task at hand. I had the privilege of racing IM CDA 2011 and it was a joy to see all the TN Multisports athletes during the course of the day. Multiple loops on each discipline make this possible and being able to see your friends and family many of times during the ironman is amazing. Loop two provided some unwanted pain for all the athletes, but isn’t the ironman supposed to be uncomfortable?!?!?

The run in CDA proved to be the most “fun” for everyone (and “fun” is a relative term for most ). Again, a multiple loop course made perfect for high-fiving team mates, bottom slapping and even spotting a gorilla in a tree?  The race support and crowd support was absolutely incredible out there and much appreciated by all the athletes. CDA decided to tweak the run course a touch this year and boy was it a bear. Athletes now had to make a 0.4 mile climb up a hill, run down the back side, just to hit the turnaround point. No problem for lap one, but CARNIAGE come lap two. As you make your way back through town it is literally like Greek Row at WSU, kids partying, music roaring and athletes wanting to be done. Once you hit the town library you have 0.7 miles to finish, take a left on Sherman and it is the light at the end of the tunnel.

As Craig Alexander would say after his victory “this is one of the best settings I have ever seen for a race, and I have raced all over the world”… “IM CDA is a very honest test and that was a very hard ride out there today”…

Ironman is not about competing against your teammates; Ironman is about creating a journey within yourself that not one single soul can ever take away from you. I am honored to have raced with the TN Multisports athletes in CDA this year and hope that your journey was as special as mine. A special thanks to the 50+ TN Multisports athletes and family members that took the time out of your weekend to help us get to the finish line. – Mark Webb

CONGRATS TO:

Travis Shaw: 1 x Ironman finisher

Jeff Cunningham: 1 x Ironman Canada, CDA finisher

Ann Sloan: 1 x Ironman Canada, CDA finisher

Erin Mccormack: 1 x Ironman CDA finisher

Genevieve Priebe: 1 x Ironman CDA finisher

Sarah Holberg: 1 x Ironman CDA finisher

Hank Lomasney: 1 x Grand Floridian, CDA finisher

Christina Lomasney: 1 x Ironman CDA finisher

Kate Whettman: 1 x Ironman CDA finisher

Mark Webb: 3 x Ironman Canada finisher, IM CDA finisher

We are proud of each and everyone one of you and your amazing efforts throughout the past year of training and especially on race day where you all dug deep and came up an IRONMAN!!!