Great Appalachian Valley 10K - Shippensburg, Pennsylvania
Sarah Heintzelman felt a need for speed and raced the Great Appalachian Valley 10K in Shippensburg, Pennsylvania on Saturday, July 16, 2022!
Sarah has been focusing on longer distances (half marathon and marathon) but was looking for something to mix things up in the middle of the summer. We decided that a 10K race might be fun for her, so she registered for this race!
Sarah has been working really hard and has gotten stronger and faster over the last year. She’s been following a Custom-Built Training Plan and it’s been serving her really well!
On Saturday, Sarah not only ran her fastest 10K ever, she also won her age group! Can you say BOOM?!?!?
Toyota USA Paratriathlon National Championships - Long Beach, California
Racing two key races in such a short time window is no joke. Seriously; racing this close together is a big deal and the impact it has on the body cannot be understated. Throughout the time in between the races, we carefully monitored and managed Deb’s fatigue load and recovery to ensure that she’d be ready to race again at Nationals. And boy was she ever ready!
Deb gave this race her all and came away with the top spot, becoming the 2022 National Champion of her division (PTVI)! That’s right, folks! Deb is the NATIONAL CHAMPION!
Due to her B3 classification, Deb does have 3:19 added to her overall race time. The intent of this time gap is to level the playing field for the different degrees of usable vision that the athletes have. While all athletes who fall into the PTVI classifications (B1, B2, and B3) are blind, there are varying degrees of usable vision that the athletes have. B1 athletes have the least amount of usable vision; B2 athletes have the "middle" amount of usable vision; B3 athletes have the most usable vision within this classification. Per World Triathlon rules, B2 and B3 athletes currently have 3:19 added to all of their race times in an effort to keep things fair among the athletes.
All of this means that Deb became the National Champion even with having 3:19 added to her overall time, which is NO SMALL FEAT. Oh, and did I mention that she accomplished this in her debut season while being a full-time mom to two young daughters?!?!?! BOOM!
This race has a unique format; athletes swim and run multiple times throughout the race. Emily raced in the short course race, which includes 8.5 miles of running (over the course of six different running legs) and 3,220 meters of swimming (over the course of five different swimming legs) for a total of 10.5 miles. Yep, that’s right. This race had ELEVEN legs!
Not only is this race busy in terms of how many legs it has, but gear selection is important because you must race in the same attire the entire time. Yep, this means that Emily swam with her running shoes on, and then ran in sopping wet running shoes! The water temperature was chilly (about 61ºF), and nope, she didn’t wear a wetsuit! (Running in a wetsuit for 8.5 miles would be something, wouldn't it?!?!)
Emily had SUCH a strong race, and she had a ton of fun while doing it! Perhaps most surprisingly (given that all of the swimming was in the Atlantic Ocean and that she ran six times in between), Emily didn’t chafe AT ALL the entire race! She was well-prepared as far as her gear choices went and this contributed to her having a strong, successful day!
Congratulations on such a strong finish at such an epic event, Emily!
Coach Laura Henry
Laura Henry is a Syracuse, NY-based coach who is a USA Triathlon Level II Long Course and Level II Paratriathlon Certified Coach, USA Cycling Level 2 Certified Coach, VFS Certified Bike Fitter, and has successfully completed NASM's Certified Personal Trainer course. Coach Laura is passionate about helping athletes of all ability levels reach their goals and has coached many athletes to success.