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The Black Diamond Half  is BACK

10/30/2018

 
Which begs the question, why did it go away in the first place???  

The Black Diamond Half has hovered around 200 participants.  While financially viable, we learned in our first few halfs that athlete experience & safety got messy toward the end of the day. And because we don't particularly want to produce messy events,  we cancelled it.   Here's why....

Consider the 2018 Ironman Coeur d'Alene with 1,432 athletes that finished under 8:30 (Ironman's official Cut-off).  In the last hour of the race, there were 206 eventual official finishers still on the run course - all of them separated by seconds and certainly within sight of each other.  
 
At the 2016 Black Diamond Triathlon, we had only 22 eventual finishers on the course for the last hour, some separated by as much as 15 minutes and miles apart.  Not only was it difficult for our run staff, volunteers and radio personnel  to keep track of each athlete, each of those athletes at times couldn't even see each other.  This eliminated a valuable safety net that Ironman has built in because of their high numbers - the significance of which I hadn't appreciated until after the race. Triathletes look out for each other. Even with a course that's well marked and volunteers in place - things happen. On occasion, well-intentioned athletes make some unexpected turns especially when alone.  There were athletes who got lost and others who had a disappointing finish or no finish line experience.. So, discouraged from a messy execution, we cancelled the half for 2017. 
Well, we had a lot of requests to bring it back - and darn it, we wanted to bring it back too. So after some thinking, we are bringing it back and putting some strategies in place not just to keep everyone safe, but to guarantee everyone a fun finish line experience.  These strategies aren't cut-offs (yuck)...we calling them 'Skip-Aheads' for lack of an industry-specific term.  It's something we've been doing at the Lake Meridian Triathlon for a few years. 

One such Skip-Ahead that's published right now on the website is on the Run Course at Mile 7.1. (pictured here) Athletes who aren't there before 3:05pm - 7 hours after the women's start - will skip the 2nd 2-mile out-and-back on 384th and continue from mile 9.3 toward the finish. The athlete loses 2 miles (and an official finish time) but keeps moving toward their finish line with athletes in sight.  The run staff now has fewer physical miles to keep track of and athletes in closer proximity to each other. 
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Click to View the larger run course map
We're looking at other potential Skip-Ahead points on the courses so check back if you think this might apply to you. Our goal is to get everyone over the finish line by 4:05pm. 

Triathlon's "Cut-Offs" have always felt ugly to us considering the investment of time and money athletes and their families make in preparation for a race and the finish line.  It's a tough call for  Race Directors, though.  We're torn between wanting every athlete to participate in the whole race no matter what, and the reality that leaving a course open indefinitely really impacts volunteers, race staff, the budget and most importantly - athlete safety & experience.

At that Coeur d'Alene 70.3 we mentioned earlier, there were at least 100 athletes who started and didn't finish.  Some were cut-off at the swim finish, others on the bike course and  run courses.  Their day ended - which I suppose is a necessity given the sheer number of athletes Ironman needs to keep track of. Being a smaller race gives us some freedom to create a different experience and that's rewarding for everyone. The natural inclination for a RD is to want great big numbers. More gratifying is producing a great event - no messiness -  for everyone involved. That's what we're shooting for.

Thanks for your interest in the Black Diamond Tri - and for reading this to the end!  We'd love to honor your preparation in 2019 and serve you up a fantastic experience - including a finish line you'll remember for a long long time. Find RTB Events Here.

Patty Swedberg
206 779 7727
patty@weraisethebar.com

What is the Difference Between a 3D and 2D Mammogram?

10/24/2018

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​by Center for Diagnostic Imaging

Breast Cancer Awareness Month in October is a good time for a reminder that an annual mammogram is recommended for women starting at age 40. Earlier if you are high-risk.
If you are looking to change your annual mammogram routine from 2D to 3D, you may have some questions. Fortunately, if you’ve ever had a 2D mammogram, the 3D experience will come as no surprise. From your side of the exam, very little changes. You’ll notice the machine moving in an arc over you, but otherwise, the process is almost identical to a traditional 2D mammogram. The real difference with 3D (also called tomosynthesis) happens behind the scenes. The radiologist gets a much more detailed look at your breast tissue.
To find out exactly what to expect from your 3D appointment, watch this:
There are now three Center for Diagnostic Imaging locations that offer 3D mammograms: Auburn, Bellevue and Federal Way. Our newest location in Bellevue is the former Belladonna Breast Imaging Center. Information on all 12 CDI locations in western Washington can be found at myCDI.com/WA.

CDI is a loyal sponsor of RTB's team and events. Their specialized services have helped many team members diagnose and overcome injuries. Mammography,  Bone Density, and Cardiac studies are some of the other services they offer to keep us healthy.  Find CDI Here or Contact Aimee Geertgens for more info.
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Myths about Exercise

10/16/2018

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Our Team Chirorpractor and sage, Phil Kriss, has done it again...written a fun article to read. Thanks Phil!  Find Phil at his day job at Kriss Chiropractic in Maple Valley.
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As a chiropractor, people often come to see us with a wide variety of ailments, many of which could be avoided if not decreased with some simple self care routines. Suggesting change often is met with a bit of resistance mostly due a shock to that person’s normal mindset.

And, being one who runs around the block a few times, sometimes it gets noticed and conversations can lead to reasons (excuses) to not exercise.

There are also comments many of us have heard from the non-educated in exercise group that make us chuckle, such as “how long was that marathon? Or “I ran a marathon!” “Really great! What was your time?” “About 30 minutes”

So, below are some common myths about exercising and the truth as I see it.


  • “I can’t run. It’s bad for my knees. I don’t want to have a knee replacement” Really? Like that bowling ball your carrying around won’t hurt your knees? The truth is your body will adapt to its changing environment provided it is given enough time to adapt.
  • “I can’t get up early and workout. I need my 10 hours of sleep” We live in Seattle. That is what coffee is for. The truth is sleep faster.
  • I don’t want to do HIT (High Intensity Exercise). I will get injured. I heard the guy who started crossfit say “Do you think we became more popular than Wendy’s and KFC combined by hurting our people?” The truth is go anyway. That is what coaches and/or youtube is for.
  • “I would like to do a triathlon, but I can’t swim” (me neither and I still show up!). Yes you can. I have not yet seen an aid car hauling a new swimmer out of the pool. The truth is as seen by Michael Jordan is  “Anybody great at something sucked at one time”
  • “I can’t afford it” You can. We live in a rich country and cheap stuff is to be had at Value Village. Better than nothing. Plus, many of us have spare gear laying around that we would be happy to donate to a good cause if anybody asked. Most that say that can find money for co-payments on medications necessary because of poor self care.
  • “I’m too old”. Say that to the 85 year old age grouper who qualified and finished at Kona.
  • “I need to check with my doctor first” “I am a doctor and I say you can”. First they tell you you are overweight. You need a diet and exercise. Then they tell you you run too much and are wearing yourself out. What?​

Enough of that negativity. Now what to do about it since to some degree most of us do have that rolling around in our heads.
You will become what you think about and take action on. If you change your mind, you can change your result. It is not easy, especially in the beginning when you meet resistance after the glamour of making a decision is made.
  • Affirmations help. Tell yourself frequently“I am a strong machine” until you believe it.
  • Pictures help. Photoshop your head onto somebody’ else’s body running a race.
  • Imagine it. “Joe Smith...YOU ARE AN IRONMAN”
  • Tell yourself the truth. “If others can do it, so can I”
  • Success leaves clues with those who have done it. Seek them out and do what they do.
  • Work your butt off. There were 2 gentlemen recently who made it to Kona by doing Legacy spots. They did not achieve that level of success by simply thinking about it.
  • Show up. You don’t have to keep up.

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RTBers in Kona this week - John Colvard & Dave Morell

10/10/2018

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John Colvard and Dave Morell will be racing at Kona on Saturday! Good luck you two! Their wave goes off at 7:05 (that's 10:05 for us mainlanders)

You can download the Ironman Tracker to easily follow them or watch the live stream on the Ironman website throughout the day. I'm sure Super Sherpa Kathleen Colvard will be posting too!

Here's what's up with them as they get ready for the big day!
​What activities/events are you taking part in this week leading up to race day?  We had gone up the Volcano NP but it was so socked in with fog, did not see much.  The park had recently reopened to visitors but we learned when we got there, most areas were still closed beyond the visitor center.  Kathleen and I had been here in the 1990’s where we hiked into the Kilauea Crater and lava tube caves. All this was closed this time.  We also went up to Waipio Valley and high country areas after driving the bike course.  We are participating in all the Ironman events  starting with the Parade of Nations last night and we have the Legacy meet up this afternoon. Of course Dave & I have been out for several practice outings. The swim has been awesome and I was swarmed by a school of spinner dolphins during one of my swims that was the highlight.  All 3 of us participated in a local 5K/10K run last Sunday.  This was a reality check with how hot and humid it is here. Fortunately that has improved and it is pleasant this morning.  Before the race we will do our standard froyo and a movie as we have almost every IM race.   

 

Aside from finishing(!) what are you most looking forward to?  Dave says the shower afterwards ;)  I am looking forward to the swim with the mass start experience that I have only had one time. And being here with the world’s best.  Dave says he is looking forward to following the path of so many legends that have been here before and getting the chance to race in Kona with the build up for the past 6 years.  Kathleen is looking forward to the unique chance to be at the finish line as a finish line catcher. Hoping Dave and I get in during her shift. 

 

What's your plan on race day???  Strategies for success?  A decent swim with lots of time before cut off so I am not too rushed out of T1. Dave & I both want to put out maximum effort on the bike so we have plenty of time for the run, but not so much to be exhausted on the run start.  We know from our training that hydration and electrolyte replacement will be needed more than any other race before.  Don’t get sunburned or chafed.  Especially for Kathleen – avoid sunburning here fair skin J. 

 

What will success look like for you? Just finishing and a bonus if we can get in under 15 hours when Kathleen’s finish line catcher shift ends.  Dave says it is finishing such an epic race in a such a beautiful location. 
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  • Home
    • SEASON KICKOFF!!
    • New to Triathlon?
    • About >
      • Contact
      • Mission
      • History
      • Staff
    • Blog
    • Sponsors
    • Privacy Policy
  • Members Only
    • Log in
    • Team Directory >
      • Directory Guide
      • Manage your Directory Listing
    • RTB Member Login
    • Andy Potts Racing & Coaching >
      • AP Coaching Options
      • 70.3 Training Groups
      • More at AP
    • Discounts >
      • Andy Potts Benefits
      • Multisport & RTB Lite Members' Sponsor Benefits
      • Multisport Members' Event Discounts
      • Swim Member Sponsor Benefits
      • Swim Members' Event & Training Discounts
    • Forum
    • Team Calendar
    • Race Plans
    • Helping Teammates
  • Team
    • About the Team
    • Sign Up!
    • Andy Potts & RTB
    • Where we are >
      • RTB South
    • Benefits
    • Team Sponsors
    • Team FAQs
  • Training
    • Andy Potts Racing & Coaching >
      • AP Coaching Options >
        • Compare Plans
      • 70.3 Race Groups
      • More with Andy
    • Swim >
      • Winter Weather Swims
      • Coached Pool Workouts
      • Open Water Wednesdays
      • Swim Workout Library
    • Bike
    • Run >
      • Monday Night Track
    • Swim Clinic for Aspiring Triathletes
    • Bike and Run Safety
  • Events
    • Volunteer Here!
    • Event Services >
      • Pricing
  • Store