Athletic Movement Perfected

10/21/2025

Saul Lapidus ! Congratulations on your first place AG finish while pacing the Spooky Sprint Half! Multitasking with speed! Way to go !

10/21/2025

Way to slay the Naperville half Claudia ! You are ageless and unstoppable!

10/20/2025

10/20/2025

Robb Bowman destroyed IMCA! Robb found the joy in training and racing this season with coach Dena! They worked on mindset, holding power, and juggling ! Way to kick ass and have fun Robb! Your coach and squad are super proud !

10/20/2025

Sheri Hey you are amazing! Sheri and I worked on holding power on the bike, lots of mental and technique work on the run, and remembering to find joy in the day ! Sheri killed every goal! An epic swim and bike . The run through a freak accident her way leaving her with a separated shoulder. Her resilience will have her back in no time. Huge successes for Sheri at IMCA!

10/20/2025

Ironman World Championships 2025! My 7th time at Kona and it’s always the hardest thing I’ve ever done. 22 Ironman races into my career and I love it more than ever ! Why ? I love learning! The more I know, the more I succeed, the more I fail, the more I have to share as a coach. Here are the lessons of Kona 2025…
🏊 The swim was so beautiful - we shared the course with spectacular spinner dolphin, sea turtles, and tropical fish! The water was super choppy but so much fun! No lessons just blessings on the swim .
🚴 The bike was brutal - temps up in the 90s with 100 percent humidity. Strong winds and relentless heat didnt allow for much sight seeing ! Half way up the climb to Hawi I stopped to help an athlete who crashed on the rumble strips. She was a mess. Lesson- humanity is the most important 🩷. Lesson 2 - be humble ans respect the heat and difficulty of this course. Keep core temp down at every opportunity and stay focused - mind drift in the heat is no bueno !
🏃‍♀️Run- oh lord the run… so hot! Super important to cool yourself with ice and water every chance, hit the salt and remember to find joy in the pain! Lessons -I think too much fluid led to a side stitch that played me off and on like a gopher popping in and out of a hole.
Watching the top pros collapse was heart breaking! 10 of the pro field did not finish. Lesson- even the best trained athletes have bad days and this course is no joke !
Kona 2025 left me with a top 10 finish - a day I will never forget!! Let’s go number 23, more lessons , and blessings!

10/19/2025

Week of 10/20/25 - https://mailchi.mp/941a13f39b28/week-of-13841685

10/19/2025

Kati Ardaugh doesn’t stop ! Another solid performance at the Naperville 10k! She keeps getting faster !! Whoo hoo !

10/19/2025

Super proud of Ramon ! He was faster, injury free, and his endurance goals were spot on! All goals met on a drippy sloppy sloppy morning !

10/19/2025

Congratulations Pat Epplin on a gritty performance at the Naperville half!

10/19/2025

Way to slay the day Coach Dena! Second place division finish on a wet windy am! Whoo hoo !!