Never underestimate the heart of a champion. – Rudy Tomjanovich

Every year I say I couldn’t be more impressed and proud of our team.  And then the next year I’m even more impressed and proud. Today’s results were tremendous. But first, a quick lesson in the brief history of the NYRR Sprint Triathlon.

The NYC Tri presents some unique challenges. None of them are insurmountable, but it helps to go in knowing what to expect. That way you can get the most out of your physical ability, and have the best race possible.  Here are a few tips for those of you who will be jumping into the Hudson on July 8.

I often mention that I like our team for the obvious reason that there’s a lot of talent, but more importantly, because it’s a collection of good, positive people. Last weekend’s NYRR Pride Run provided yet another example of that. Some may have noticed that Ken Weingold’s time was not what you’d normally expect from a runner of his caliber. The reason had nothing to do with his recent nuptials (mazel tov Ken), or aging up to the 40-44 AG. In fact it was because he was running with his friend Evans Siskel. Below is Evans’ report.

Last night was the end of the first 10-week Red Hook Track session organized by our friends at JackRabbit. As has become customary, those who behaved were treated to ice cream after the final workout. We’re taking a one week break, but will start up again on July 10. If you’re looking to improve your speed for road racing or triathlons, come on out.  Registration is at the JackRabbit website. City Coach athletes contact me for a coupon code good for 25% off.

If you play your cards right, after ten weeks of listening to me bark at you every 400 meters, you’ll be faster than ever and enjoying an frozen dessert.

Congratulations to Sheila Monaghan, who finished 4th overall at this weekend’s Litchfield Hills Triathlon. And in case you’re wondering, the good folks at Litchfield Hills have replaced the customary 4th place chocolate medal with a nifty beach ball. Who knew?

Great job Sheila.

Congratulations to Luke “The Shirtless Wonder” McCambley, who has returned from his overseas trip in time to finish the Fairfield Half Marathon in a speedy 1:16:23 (5:50/mile).

• Weapons of choice – Mizuno Sneaks, Garmin, Ben and Jerry’s Ice Cream, Beer.

• Best races – My first marathon ever – Philly Marathon 2011. I surpassed by “goal time” and nailed a BQ by over 7 minutes. I fell in love with running that day, and walked away from the finish line a stronger person.

• PR’s – Marathon: 3:15, Half Marathon: 1:28, Ten Miler: 1:05, 5k: 18:41

• Family – Two fantastic parents, a brother (James) and sister (Martha), and my kitty-man Mozart.

• Birthplace – Bridgeport,, CT and raised outside of Philly on a christmas tree farm.

• Occupation – Actor, Singer, Model, and student (soon to be Certified Sports Nutritionist and Personal Trainer).

• Anything else you’d like to share?  I am running a 100-Miler in July (because I’m a crazy person!) within 24 hours.

It’s been a while since we published a caption contest, so it’s time to correct that error.  Enter your caption as a comment.  The winner will receive a spiffy City Coach T-shirt for their troubles. Our team of judge will make the final decision Monday, June 25. Remember that sucking up and bribery are appreciated.

Congratulations to Bridget “Who’s That Girl?” McKenna  (Aetos Capital) who finished the 3.5 mile course in 21:17 (6:05/mile), which was good for 4th place at the Wednesday edition of the J.P. Morgan Corporate Challenge. And let’s not forget the indefatigable Cirpriana Cuevas (Loew’s Corporation) who finished in a strong 24:20 (6:57/mile). There’s no word as to whether Bridget wore her trademark pearls or Cip wore her signature skirt for the event, but I can only hope so, as it would have served to further crush the dreams of the masses behind them.

Nice work ladies.

Congratulations to Bobby Dweck on another strong sprint tri performance. Though he tends to prefer the Ironman distance, Bobby finished 13th in a field if 130 and 1st in his age group at the Long Branch Sprint Tri. Bobby has the home court advantage since the course goes by his home, though unlike what I would have done, he didn’t have his friends and family on the porch misdirecting the competition.

Nice work Bobby.