Race Reports

  • Mt Rainier Duathlon - April 26th, 2015 Congratulations to our Sound Training and Racing team on their fabulous race this morning! BIG shout-out to Peter, Tina, and Jessica on completing their first duathlon - BRAVO! Fantastic job ...
    Posted Apr 27, 2015, 11:15 PM by Sound Training
  • Mercer Island Indoor Triathlon (MI Tri) - April 12, 2015 The inaugural hosting of the Mercer Island Indoor Triathlon made its way into the history books this past weekend, as Gail Rudee's very FIRST triathlon! The MI Tri event ...
    Posted Apr 14, 2015, 6:38 PM by Sound Training
  • Fitness For Vitality (5k/10k) Evolution Run - March 29, 2015 Congratulations to our Sound Training and Racing team on their fabulous race this morning! It was a bit colder and more breezy than any of us thought it would be ...
    Posted Mar 29, 2015, 11:11 PM by Sound Training
  • Ironman 70.3 Puerto Rico - March 15, 2015 Congratulations to all our athletes that were able to compete in the 70.3 this year! 2015 marked the third consecutive year that members of Sound Training and Racing raced ...
    Posted Mar 24, 2015, 9:12 AM by Sound Training
  • Hot Chocolate (5K / 15K) - March 1, 2015 The Hot Chocolate 15k/5k was an impressively organized and fun event that catered to participants of all abilities and ages. Aid stations were stocked with water, sports drinks, and ...
    Posted Mar 22, 2015, 11:45 AM by Sound Training
  • Fitness for Vitality (5K / 10K) Resolution Run #2 - February 22, 2015 Congratulations to Nana Greene, Barbara, Peter Lohrmann, Tina Bergman, and Leo for their fabulous run this morning! As always, it's a great joy to watch you all shine! Another ...
    Posted Mar 22, 2015, 11:46 AM by Sound Training
  • Fitness for Vitality (5K / 10K) Resolution Run #1 - January 25, 2015 It was great to see so many smiles on the course at the first Fitness For Vitality 5k/10k! It was quite foggy this morning, but made for some great ...
    Posted Mar 22, 2015, 11:48 AM by Sound Training
Showing posts 1 - 7 of 7. View more »

Mt Rainier Duathlon - April 26th, 2015

posted Apr 27, 2015, 11:15 PM by Sound Training   [ updated Apr 27, 2015, 11:15 PM ]

Congratulations to our Sound Training and Racing team on their fabulous race this morning! BIG shout-out to Peter, Tina, and Jessica on completing their first duathlon - BRAVO! Fantastic job everyone and a big thank you to Matthieu for your support and Budu Racing for hosting a fun-filled event!


Mt Rainier in the distance Pre-race photo
*** Long Course Results ***
Peter Lohrmann:
6th overall male / 2nd age group (30-34) in a time of 2:21:00 
Run1: 33:48 | T1: 0:54 | Bike: 1:21:57 | T2: 0:47 | Run2: 23:33
~ Amazing job on your 1st duathlon and facing down some fierce competition!

Jennifer Santoyo: 3rd overall female / 2nd age group (30-34) in a time of 2:44:12
Run1: 36:47 | T1: 1.04 | Bike: 1:38:44 | T2: 1.02 | Run2: 26:34
~ Way to stay strong and comeback from a 10-minute flat!


*** Short Course Results ***
Tina Bergman: 2nd age group (50-54) in a time of 1:38:04
Run1: 11:44 | T1: 1:46 | Bike: 54:11 | T2: 1:28 | Run2: 28:54
~ Stupendous for earning a medal on your very first duathlon - you go girl!

Jessica Lynn: 4th age group (55-59) in a time of 1:50:01
Run1: 14:15 | T1: 1:52 | Bike: 52:32 | T2: 1:46 | Run2: 39:34
~ Way to soar on your bike, simply fabulous! You eat hills for breakfast!

Annette Herrick: 2nd age group (40-44) in a time of 2:04:16
Run1: 16:04 | T1: 1.33 | Bike: 1:00:57 | T2: 1.49 | Run2: 43:52
~ Great job on coming out to race after 2 fun-filled weeks from vacation, beast!

Mercer Island Indoor Triathlon (MI Tri) - April 12, 2015

posted Apr 14, 2015, 6:31 PM by Sound Training   [ updated Apr 14, 2015, 6:38 PM ]

The inaugural hosting of the Mercer Island Indoor Triathlon made its way into the history books this past weekend, as Gail Rudee's very FIRST triathlon! The MI Tri event included a 10 minute pool swim, 30 minute spin bike, and 20 minute outdoor run, with fixed 10 minute T1 and 5 minute T2. Gail certainly did her homework in preparing for her first event - she did a recon of the pool, and chatted with a spin instructor at the facility to get an inside scoop on those specific bikes. We all knew she was prepared for the event, but there is always reason to be nervous before your first race! She handled the nerves well and the only snafoo was leaving her heart rate monitor in the locker room before the bike leg. Lucky for her, no matter how hard you ride you don't go anywhere on a spin bike, so Jennifer was able to retrieve Gail's HR monitor and all was well!

Race Logistics

The swim was in a 25yd pool with only 4 lanes, so there were 8 athletes per wave - meaning they had to split the lanes. Even so, there was plenty of space for everyone, and even though Gail was against the wall, she was never in close contact with it. "Officials" tallied the number of pool lengths completed by each athlete and the whistle after 10 minutes marked the end of the swim. A 10 minute transition gave athletes time to exit the pool, dry off, change clothes, then walk down the hall to adjust their spin bikes as needed before the 30 minute ride. The resistance on the spin bikes was very low, so everyone's cadence was super high - in the 110-125 range! We're not entirely sure how they calculate "distance" - whether it be by pedal strokes, or revolutions of the flywheel, but everyone was PUSHING IT on those bikes! Many of us would not have survived, but Gail is a determined woman and intelligently broke up the time into smaller intervals of not-as-fast-spinning and super-fast-spinning. She's a machine! Once again, the whistle at 30 minutes marked the end of the bike, and this time athletes had 5 minutes to prepare for the run, which was just a few feet away through the exit door to the hallway of the bikes. The run was 20 minutes long, around a 0.5 mile loop. There were 3 checkpoints around the loop and athlete's were given a distance (or score) based on the number of checkpoints they passed. The weather was beautiful for running!

We asked Gail to give a recap of the race from her perspective, and were very excited about the story that she sent us in return! Please read on to learn about Gail's experience surrounding her FIRST triathlon! So Inspiring!

Photo: Gail Rudee's first triathlon!

First Triathlon

First of all, how the heck did I come to my first triathlon at age 57?? When I was a teenager, I swam quite a bit in order to work as a lifeguard at a summer camp when I was 17. When I was 18, I got contact lenses, and it became too much trouble to swim. So, getting back in the pool in December 2014 after 40 years was a bit scary! I was just hoping I would remember something! As for biking, I had a bike as a child, but we lived on a dead end street which was entered by way of a fairly steep hill. My parents sure did not ride, and I didn't even know you could ride up a hill like that. Riding just up and down the block lost its appeal quickly. When I met Don, he loved cycling, and got me to try it as an adult. So, after we were married, we bought a bike for me, packed up the baby in a bike trailer, and rode the Burke Gilman trail from our house in Bryant (by Met Market) all the way to Matthew's Beach! Boy, that was a huge ride for me! I don't remember riding at all once we had 2 kids. Fast forward to 2012, living in West Seattle and spinning classes with Ed Ewing on Sundays. I became a spin class fanatic. Ed would threaten me that he would get me riding outside. After not riding for 20 years, I politely told him that wasn't going to happen. Long story short, I bought a Bike Swap bike, and rode RSVP 2012. On to running. At age 21, I tried to start a running program- on my own. I soon determined that running around the local middle school track, and sucking in cold air into my lungs was not enjoyable.

After getting into cycling, and even getting a real road bike, I eventually met several triathletes. Although in awe of their accomplishments, I would just say that I might have tried it if I were 20 years younger. This brings us to last fall when Jennifer and Peter decided to launch their new triathlon training program. What could it hurt to join in with fun people and see what it's all about? Now that I am swimming, biking, and even running again (after painstakingly rehabbing an injury), the MI TRI came up. INDOOR swim! And, very short times. Plus, the realization that I will not get a chance to try this at a younger age, haha, so this is it!

My experience at my first TRI:

MI Tri swim start MI Tri spin bikes MI Tri run start


When I read about the MI TRI, it sounded very doable: 10 minute pool swim, 30 minute indoor cycling, and 20 minute outdoor run. Having done many 1.5 hour pool workouts made a 10 minute swim sound like a piece of cake! That is, until it dawned on me that it is 10 straight minutes of swimming strong, no rests. As it turned out, that was the most challenging part of the triathlon for me. I did practice 10 minute swims several times, but on race day, it seemed significantly harder from the start! Also, not knowing how many yards I'd done, or how many minutes were left to go made it seem to last forever! I was so spent when the end whistle blew, I couldn't even hoist myself out of the pool! Luckily, I spotted a ladder nearby--how embarrassing!

Next was a 10 minute transition to biking. It was plenty of time to change into dry cycling clothes, but I do wish someone had told me about the baby powder trick to help pull those clothes on! I got to the bike with time to spare, and began an easy spin. Unfortunately, the bikes are older models, but have a computer that, theoretically, calculates your mileage. After doing some research, I decided I could maximize mileage by maximizing RPMs. So, I kept a fairly low resistance with RPMs of over 100 up to 127-ish. It hurt my shins, but I kept at it. I wound up with 9.2 miles at 30 minutes. Apparently, someone in my heat had over 12 miles. Really, 25 mph??

5 minute transition to run was, again, plenty of time to switch out my shoes. The 1/2 mile outdoor trail was a bit wonky. It went through parking lots, on gravel stretches, sidewalks-riddled with tree root bumps, over driveways, and trying to share it all with pedestrians. But, mainly, I was just glad that (1) I could feel my legs and they still worked, and (2) this was the last leg of the TRI! I was very satisfied with my distance, according to my iPhone app, of 2.25 miles in the 20 minutes.

The best part of the day? Yes, I accomplished a major feat for myself, but also the incredible support I felt before and throughout the race from my awesome coaches, and amazing teammates! Just, wow.

Photo: Sound Support Crew with inspirational messages

Fitness For Vitality (5k/10k) Evolution Run - March 29, 2015

posted Mar 29, 2015, 11:11 PM by Sound Training

Congratulations to our Sound Training and Racing team on their fabulous race this morning! It was a bit colder and more breezy than any of us thought it would be, but running in Seward Park is always a treat! As a team we earned a total of 8 medals including 1st Overall, 2nd Overall, 6 Age Group winners and 1 top 5 Age Group finishers! And big props to Gail for completing and medaling on her first 5K; simply amazing! BRAVO to everyone on a job well done! It was so wonderful to see so many smiling faces throughout the event! 

A big thank you to Annette Herrick for hosting yet another amazing event!

5K Results:
Tina Bergman: 1st overall female / 1st age group (50-59) in a time of 22:21 (7:12 pace) – Amazing job! Especially in overcoming your lower back fiasco!
Karen Lam: 5th overall female / 2nd age group (40-49) in a time of 26:04 (8:24 pace) – Stupendous! Superwoman mode especially running through that finish line!
Gail Rudee: 13th overall female / 2nd age group (50-59) in a time of 29:11 (9:25 pace) – BIG congratulations for your first 5K finish and bling! So proud of you!
Alison Aylesworth: 19th overall female / 4th age group (30-39) in a time of 31:27 (10:08 pace) – Outstanding job! So happy to see your smile today!

10K Results:
Peter Lohrmann: 2nd overall male / 1st age group (30-39) in a time of 39:30 (6:22 pace) – Fabulous job! Especially after a tempo ride yesterday!
Mariana Greene: 4th overall female / 2nd age group (30-39) in a time of 50:32 (8:09 pace) – Amazing job! Especially after a great half marathon last weekend!
Barbara Mahoney: 14th overall female / 2nd age group (50-59) in a time of 55:31 (8:57 pace) – Simply marvelous! Girl you look so good and strong when you run! 

Check out our Facebook photo album for more pictures!


Gail after having received her 2nd place AG award in her first 5k!  STR Members after the Fitness For Vitality Evolution Run 2015

Ironman 70.3 Puerto Rico - March 15, 2015

posted Mar 22, 2015, 11:50 AM by Sound Training   [ updated Mar 24, 2015, 9:12 AM ]

Congratulations to all our athletes that were able to compete in the 70.3 this year! 2015 marked the third consecutive year that members of Sound Training and Racing raced in IM 70.3 Puerto Rico (previously known as IM 70.3 San Juan). Although the course profile is not as intimidating as other 70.3 events, this course is not an easy one primarily due to the temperature and humidity throughout the day.

Our group arrived in San Juan, Puerto Rico on the Friday prior to the race, and with the help of our good friend Edbal, we went on a recon ride of the bike course then ran the latter portion of the run loop. Having Edbal escort us on the bike course was a key factor in being able to do a recon ride, as most of it is on the highway and he was able to block traffic behind us! You gotta love driving in Puerto Rico, where road rules seem to just be suggestions. Haha! With Edbal driving, Jennifer took the opportunity to snap some great photos of everyone on their bikes. Thanks Jennifer!

Best support crew   Erich recon ride IM 70.3 Puerto Rico  Matthieu on the bike recon for IM 70.3 Puerto Rico  Peter on the bike recon for IM 70.3 Puerto Rico  Sound Training and Racing after the run recon for IM 70.3 Puerto Rico


Saturday we went for a swim recon to check out the lagoon, the waves, and see how strong the current was going under the bridge. After the swim, we had lunch then returned to the expo for athlete check-in and packet pickup. Jennifer and Karen were planning to be cheerleaders, as they were still recovering from running injuries, but went to pick up their packets anyway. While chatting with volunteer, Jennifer inquired about the possibility of doing a relay (with the idea to have Edbal run the half marathon). At first it seemed a possibility if there was an open spot after check-in concluded, but after going over to the table for "on the spot" registration changes, it turned out that another relay team was missing two participants and the remaining lady WANTED to do the run! WOW! They managed to form a relay team while AT THE EXPO on the day before the race! The stars aligned and "The Virgins" relay team was reborn with Jennifer (swimming), Karen (cycling), and our new friend Katrina (running)! Karen was able to borrow a bike from another very good friend of ours and after a few adjustments she almost fit perfectly! What an amazing turn of events! Oh, and to top it off, that day was Katrina's birthday! HAPPY BIRTHDAY KATRINA!

Swim Recon  Last minute relay team!  Fitting Karen to Edbal's bike

 
The race starts with a 1.2 mile swim in the Condado Lagoon with a water temp of 78 degrees making it NOT wetsuit legal. The final stretch of the swim goes under a bridge which separates the lagoon from the ocean, and water flowing under the bridge can feel like swimming on a treadmill, and may require a lot of extra energy to make forward progress. Waves and a diagonal current are also evident on the other side of the bridge as athletes make their way to the swim exit. Up the ramp and down the steps brings you to an area that we like to call "T-point-5". Athletes line the path to transition with an extra pair of run shoes to ease the 1/4 path to transition which goes over paved road, side walks, and bricks. The transition area itself is inside the Sixto Escobar Stadium, which makes for very amazing pre-race pictures with palm tree silhouettes in the rising sun.

The bike course is relatively flat with the only major "hills" being on- and off-ramps near the start and end of the course within the city of San Juan, while the majority of the route is on a relatively flat highway to Dorado. However, flat doesn't always mean easy, as athletes face winds upwards of 28 mph on this particular day; I'm sure there were gusts that were higher. Also, as the race progresses, the sun comes up, and so does the temperature! The average temp during the hours of the bike leg was 81 degrees. Aid stations are limited on this bike course, so getting water or Gatorade at each station is very important; sometimes two water bottles so that one can be drank while the other is dumped on your head to keep cool. The second transition is also in the stadium, and heading out for the run course is just as expected. No abnormally long transition here.

The run is a dual out-and-back route which climbs up (and down) a plateau in each direction (for a total of 4 climbs). The turnaround point is "inside" an old fortress called El Morro, but better described as running along a stone path, with a white stone wall that reflects the sun and heat right back at you. One of our athletes reported feeling like it was a convection oven! The water stations and extra hoses were much better this year than in previous years. The average temperature during the run was 84 degrees.

We may have all underestimated the effect the heat would have on us, but we all finished strong! Congratulations!

Relay:
Jennifer Santoyo - 33:59 (swim)
Karen Lam - 3:15:xx (bike)
Katrina Rowe - 1:41:xx (run)

70.3:
Peter Lohrmann - 4:51:02 (Chip Time) - 32:13 (swim), 2:26:48 (bike), 1:46:05 (run)
Matthieu Marescaux - 5:08:10 (Chip Time) - 35:42 (swim), 2:43:15 (bike), 1:41:38 (run)
Erich Knaak - 7:30:28 (Chip Time) - 48:38 (swim), 3:09:29 (bike), 3:13:46 (run)

Erich by his bike in transition Relay Team Ready Sound Training and Racing before the swim start Group pre-race
Erich Finishing  Peter's finished  Relay Team Finished Erich finished

For more details:
Matthieu Marescaux's race report was shared on Facebook (you may be required to log in).
Erich Knaak's race report was shared on Facebook (you may be required to log in).

Hot Chocolate (5K / 15K) - March 1, 2015

posted Mar 22, 2015, 11:43 AM by Sound Training   [ updated Mar 22, 2015, 11:45 AM ]

The Hot Chocolate 15k/5k was an impressively organized and fun event that catered to participants of all abilities and ages. Aid stations were stocked with water, sports drinks, and special treats such as chocolate chips, strawberry marshmallows, and chocolate marshmallows! Registration goodies included a grey hood sweatshirt with bright green or bright pink accents, and all finishers were treated to a delicious cup of hot chocolate and bowl of chocolate fondue! YUMMM! 

5k results:
Jennifer Santoyo 24:20 - Excellent first race and run after your broken ankle!

15k results:
Peter Lohrmann 1:01:30 - Great race after a recent rough patch!
Mariana Greene 1:22:15 - Over 20 seconds per mile faster than last year!
Sherrie Crow 1:27:20 - Great negative splits!
Judith Sentz 1:35:51 - Came back to finish strong!
Erich Knaak 1:42:16 - Aggressive start, but good finish!

Fitness for Vitality (5K / 10K) Resolution Run #2 - February 22, 2015

posted Mar 22, 2015, 11:42 AM by Sound Training   [ updated Mar 22, 2015, 11:46 AM ]

Congratulations to Nana Greene, Barbara, Peter Lohrmann, Tina Bergman, and Leo for their fabulous run this morning! As always, it's a great joy to watch you all shine! Another BIG thank you to Annette Herrick for hosting yet another amazing event!

5K Results:
Tina Bergman: 4th overall female / 1st age group (50-59) in a time of 22:09 (7:08 pace)  
- :55 faster than the first race; impressive improvement for a 5K!

10K Results:
Peter Lohrmann: 2nd overall male / 2nd age group (30-39) in a time of 39:50 (6:25 pace)
– Amazing time after being sick/out for 2 weeks!

Nana Greene: 10th overall female / 2nd age group (30-39) in a time of 49:46 (8:01 pace)
- 1:57 faster than the first race; and another PR!!!

Barbara Mahoney: 23rd overall female / 4th age group (50-59) in a time of 55:07 (8:53 pace)
- 1:38 faster than the first race; stupendous time!

Fitness for Vitality (5K / 10K) Resolution Run #1 - January 25, 2015

posted Mar 22, 2015, 11:41 AM by Sound Training   [ updated Mar 22, 2015, 11:48 AM ]

It was great to see so many smiles on the course at the first Fitness For Vitality 5k/10k! It was quite foggy this morning, but made for some great scenery around Seward Park. Congratulations to everyone on a fantastic first race of the year!

In the 5k:
Tina Bergman 23:04 - 11th Overall, 3rd Female, 1st in Age Group
Sherrie Crow   24:20 - 17th Overall, 6th Female, 1st in Age Group

In the 10k:
Peter Lohrmann   39:01 - 1st Overall
Mariana Greene   51:43 - 12th Overall, 7th Female, 3rd in Age Group ***New PR***
Barbara Mahoney 56:45 - 25th Overall, 16th Female, 4th in Age Group

Check out our Facebook Group for photos from the day - Courtesy of Jennifer Santoyo!

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