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CAPUZZO MULTISPORT COACHING, LLC

Run & Tri Coaching Personalized for YOU

MEDAL MONDAY - Bergen County World Championships Edition!

Congrats to Jake, Hinesh, TJ, and Carolyn for great results at the world famous Wyckoff Triathlon this past Saturday!

A special welcome back to a true CMC “O.G.”, Carolyn, who is racing again after some seriously bad luck late last year that saw her break her ankle and arm in two separate incidents. Onward and upward from here!

What do YOU have coming up? Remember, it’s never the wrong time to start training the right way. Reach out to coachpaul@cmctri.com so we can get you fitter and faster!

MEDAL MONDAY - Bergen County World Championships Edition!

Congrats to Jake, Hinesh, TJ, and Carolyn for great results at the world famous Wyckoff Triathlon this past Saturday!

A special welcome back to a true CMC “O.G.”, Carolyn, who is racing again after some seriously bad luck late last year that saw her break her ankle and arm in two separate incidents. Onward and upward from here!

What do YOU have coming up? Remember, it’s never the wrong time to start training the right way. Reach out to coachpaul@cmctri.com so we can get you fitter and faster!

🏆 ATHLETE SPOTLIGHT 🏆

From cramping to crushing!

How did Greg go 10 minutes faster on the hilly Happy Valley 70.3 course than he did on the pancake flat Jones Beach course?

First, we had to address the cramping issues that hindered Greg at Jones Beach last September. Thanks to Nicci at @elevateperformanceservices and @precisionfandh, we discovered that Greg is one very salty dude! He loses almost 2000 milligrams of sodium per liter of sweat. That would explain the cramping! So we adjusted Greg’s fueling strategy to ensure that his needs were met on race day.

Nutrition is indeed the fourth discipline of triathlon, but that doesn’t mean you can neglect the first three! Greg deserves so much credit for his great performance at Happy Valley because he chose to stick with formal coaching this past winter instead of making the mistake that so many athletes make by rotating out for two or three months. As a result, Greg’s CTL (fitness number) was almost 20 points higher in June of this year for Happy Valley than it was in September of last year for Jones Beach. And the results speak for themselves: Greg went from 6:13 on the pancake flat Jones Beach course to 6:03 at Happy Valley, one of the hilliest courses on the North American circuit.

Want proof that hard work pays off? Check out how strong Greg looks crossing the finish line and you’ll have all the proof you need. Congrats, Greg!

🏆 ATHLETE SPOTLIGHT 🏆

From cramping to crushing!

How did Greg go 10 minutes faster on the hilly Happy Valley 70.3 course than he did on the pancake flat Jones Beach course?

First, we had to address the cramping issues that hindered Greg at Jones Beach last September. Thanks to Nicci at @elevateperformanceservices and @precisionfandh, we discovered that Greg is one very salty dude! He loses almost 2000 milligrams of sodium per liter of sweat. That would explain the cramping! So we adjusted Greg’s fueling strategy to ensure that his needs were met on race day.

Nutrition is indeed the fourth discipline of triathlon, but that doesn’t mean you can neglect the first three! Greg deserves so much credit for his great performance at Happy Valley because he chose to stick with formal coaching this past winter instead of making the mistake that so many athletes make by rotating out for two or three months. As a result, Greg’s CTL (fitness number) was almost 20 points higher in June of this year for Happy Valley than it was in September of last year for Jones Beach. And the results speak for themselves: Greg went from 6:13 on the pancake flat Jones Beach course to 6:03 at Happy Valley, one of the hilliest courses on the North American circuit.

Want proof that hard work pays off? Check out how strong Greg looks crossing the finish line and you’ll have all the proof you need. Congrats, Greg!

What a weekend of racing for CMC athletes!

* Andrea & Ali turned up the heat at the Lager Run 5k!

* Jay grabbed 1st in his age group at the Lap the Lake 0.5 mile swim as he preps for IRONMAN 70.3 Maine next month!

* Jake and Carolyn conquered the 1 mile swim at Lap the Lake, while TJ “just kept swimming” and completed the 2 mile!

* Down in Maryland, Mike smashed a 2:36 bike split on his way to another great finish at IRONMAN 70.3 Eagleman!

* No wetsuit? No problem! Greg, Derrick, Yale, Melissa, Karen, Jeremy, and Coach Paul all stayed afloat on their way to great finishes at IRONMAN 70.3 Happy Valley!

Who’s ready for the Bergen County World Championships (aka the Wyckoff Triathlon) this weekend??? Hope to see you there!

What a weekend of racing for CMC athletes!

* Andrea & Ali turned up the heat at the Lager Run 5k!

* Jay grabbed 1st in his age group at the Lap the Lake 0.5 mile swim as he preps for IRONMAN 70.3 Maine next month!

* Jake and Carolyn conquered the 1 mile swim at Lap the Lake, while TJ “just kept swimming” and completed the 2 mile!

* Down in Maryland, Mike smashed a 2:36 bike split on his way to another great finish at IRONMAN 70.3 Eagleman!

* No wetsuit? No problem! Greg, Derrick, Yale, Melissa, Karen, Jeremy, and Coach Paul all stayed afloat on their way to great finishes at IRONMAN 70.3 Happy Valley!

Who’s ready for the Bergen County World Championships (aka the Wyckoff Triathlon) this weekend??? Hope to see you there!

Congrats to CMC’s newest 70.3 finisher, Jon! After a long winter of hard work, Jon cashed in on his fitness at IRONMAN 70.3 Western Mass this past Sunday. Jon didn’t get rattled when the swim got canceled (again!) but instead moved all of his chips onto the bike & run piles. He executed both perfectly and crossed the finish line with a big smile on his face!

Elsewhere in CMC land:

* In the “Boston Bounceback” category, Joanna finished FIRST female and second overall at the Johnson’s 5k on the Farm down in South Jersey in her first race since rocking a 3:30 at the Boston Marathon, while CMC newcomer Katie beat the heat with a sub-2 13.1 at the Twin Lobster Half Marathon in Gloucester, MA, also her first outing since crossing the finish on Boylston St. back in April.

* Hinesh raced through the Princeton Super Sprint Triathlon as he tunes up for the Wyckoff Triathlon in a couple weeks.

Coming up this weekend: a LOT!!! Lap the Lake, Eagleman, Happy Valley… next week’s Medal Monday post is gonna be a doozy!

What’s next for YOU? Fall 13.1 or 26.2? Jones Beach 70.3? Us too! Email coachpaul@cmctri.com to get in on the fun!

Congrats to CMC’s newest 70.3 finisher, Jon! After a long winter of hard work, Jon cashed in on his fitness at IRONMAN 70.3 Western Mass this past Sunday. Jon didn’t get rattled when the swim got canceled (again!) but instead moved all of his chips onto the bike & run piles. He executed both perfectly and crossed the finish line with a big smile on his face!

Elsewhere in CMC land:

* In the “Boston Bounceback” category, Joanna finished FIRST female and second overall at the Johnson’s 5k on the Farm down in South Jersey in her first race since rocking a 3:30 at the Boston Marathon, while CMC newcomer Katie beat the heat with a sub-2 13.1 at the Twin Lobster Half Marathon in Gloucester, MA, also her first outing since crossing the finish on Boylston St. back in April.

* Hinesh raced through the Princeton Super Sprint Triathlon as he tunes up for the Wyckoff Triathlon in a couple weeks.

Coming up this weekend: a LOT!!! Lap the Lake, Eagleman, Happy Valley… next week’s Medal Monday post is gonna be a doozy!

What’s next for YOU? Fall 13.1 or 26.2? Jones Beach 70.3? Us too! Email coachpaul@cmctri.com to get in on the fun!

Remember, effective endurance training has to fill up two cups. And they are NOT the same size!

Remember, effective endurance training has to fill up two cups. And they are NOT the same size!

CMC athletes DO HARD THINGS! 🏊‍♂️ 🚲 🏃‍♂️ 🏔️

Let’s hear it for Zach for keeping cool in the heat and finishing his second 140.6 in less than a year at the inaugural IRONMAN Jacksonville! Congrats Zach and Coach Jerome too!

Meanwhile, Coach Laura gained some major vert at the Farmer’s Daughter Gravel Race with almost 7k of climbing packed into 64 miles!

Not enough climbing, you say?!? How about Kate and Yale taking on the C’mon Armageddon 50k in West Milford with almost 7500’ of vert! (Well, Yale didn’t finish, but hey, it was his birthday! Let the guy do what he wants!)

It’s fun to challenge yourself, but it’s even more fun when you’re well prepared! Which CMC coach do you want to help you conquer your next “hard thing”??? Reach out to coachpaul@cmctri.com so we can take the first step together!

CMC athletes DO HARD THINGS! 🏊‍♂️ 🚲 🏃‍♂️ 🏔️

Let’s hear it for Zach for keeping cool in the heat and finishing his second 140.6 in less than a year at the inaugural IRONMAN Jacksonville! Congrats Zach and Coach Jerome too!

Meanwhile, Coach Laura gained some major vert at the Farmer’s Daughter Gravel Race with almost 7k of climbing packed into 64 miles!

Not enough climbing, you say?!? How about Kate and Yale taking on the C’mon Armageddon 50k in West Milford with almost 7500’ of vert! (Well, Yale didn’t finish, but hey, it was his birthday! Let the guy do what he wants!)

It’s fun to challenge yourself, but it’s even more fun when you’re well prepared! Which CMC coach do you want to help you conquer your next “hard thing”??? Reach out to coachpaul@cmctri.com so we can take the first step together!

Thank you @rocklandroadrunners for the opportunity to speak about effective training methods for marathoners! The science doesn’t lie 🤓

Thank you @rocklandroadrunners for the opportunity to speak about effective training methods for marathoners! The science doesn’t lie 🤓

Triathlons!!! We have triathlons!!! 🏊‍♂️ 🚲 🏃‍♂️

It’s really happening… triathlon season is here! And CMC athletes are already bringing home the hardware!

Shout out to Jake for testing the waters at the J-Man Swim on Saturday, then coming back the next day to grab 3rd place in his age group at the JerseyMan sprint tri!

Also at JerseyMan, we had Greg and Jon opening their tri seasons in the sprint tri as they prep for 70.3’s next month. More age group podium action? How’s first place for Greg sound?!

Don’t worry, we still have love for our runners! Congrats to Evan for his outstanding performance at the Sri Chinmoy 13.1 in Queens. Evan will be toeing the line at the Chicago Marathon this October!

What’s next for YOU? Fall marathon? Maybe a 70.3? Let’s fine tune your training, shall we? Reach out to coachpaul@cmctri.com today!

Triathlons!!! We have triathlons!!! 🏊‍♂️ 🚲 🏃‍♂️

It’s really happening… triathlon season is here! And CMC athletes are already bringing home the hardware!

Shout out to Jake for testing the waters at the J-Man Swim on Saturday, then coming back the next day to grab 3rd place in his age group at the JerseyMan sprint tri!

Also at JerseyMan, we had Greg and Jon opening their tri seasons in the sprint tri as they prep for 70.3’s next month. More age group podium action? How’s first place for Greg sound?!

Don’t worry, we still have love for our runners! Congrats to Evan for his outstanding performance at the Sri Chinmoy 13.1 in Queens. Evan will be toeing the line at the Chicago Marathon this October!

What’s next for YOU? Fall marathon? Maybe a 70.3? Let’s fine tune your training, shall we? Reach out to coachpaul@cmctri.com today!

Weekends are for doing fun stuff and flexing your fitness!

Congrats to Heather, Carolyn, and Andrea for laying down some fast 5k’s at the Waldwick 5k this past Sunday! Andrea snagged 2nd in her age group 🔥

Meanwhile, Coach Paul hit the road (and gravel and trail) at the NJ Gravel Grinder 150k down in Bedminster. That was a long day!

What’s the rest of your 2026 race calendar looking like? Let us help you prepare! Reach out to coachpaul@cmctri.com if you’re ready to bring your training and racing to the next level 💪🏻💪🏻

Weekends are for doing fun stuff and flexing your fitness!

Congrats to Heather, Carolyn, and Andrea for laying down some fast 5k’s at the Waldwick 5k this past Sunday! Andrea snagged 2nd in her age group 🔥

Meanwhile, Coach Paul hit the road (and gravel and trail) at the NJ Gravel Grinder 150k down in Bedminster. That was a long day!

What’s the rest of your 2026 race calendar looking like? Let us help you prepare! Reach out to coachpaul@cmctri.com if you’re ready to bring your training and racing to the next level 💪🏻💪🏻

If you’re gonna talk the talk on Saturday

You better walk the walk (or ride the ride) on Sunday!

Shout out to @rsgadventures for a super fun event. That route had a little bit of everything!

If you’re gonna talk the talk on Saturday

You better walk the walk (or ride the ride) on Sunday!

Shout out to @rsgadventures for a super fun event. That route had a little bit of everything!

It was my sincere pleasure to speak at the @nscaofficial NJ State Clinic today about effective endurance training. All of the speakers and panelists were excellent - I learned a ton! Thank you @mr5thround and @tom.galan for the opportunity.

It was my sincere pleasure to speak at the @nscaofficial NJ State Clinic today about effective endurance training. All of the speakers and panelists were excellent - I learned a ton! Thank you @mr5thround and @tom.galan for the opportunity.

CMC athletes traveled far and wide for some big races this weekend!

🇬🇧 Huge congrats to Roxana for her fantastic performance at the London Marathon!

🌊 Congratulations to Jonathan for conquering the hills at the Big Sur 21 Miler!

Up next��… triathlon season, baby!!! Stay tuned for more amazing accomplishments!

CMC athletes traveled far and wide for some big races this weekend!

🇬🇧 Huge congrats to Roxana for her fantastic performance at the London Marathon!

🌊 Congratulations to Jonathan for conquering the hills at the Big Sur 21 Miler!

Up next… triathlon season, baby!!! Stay tuned for more amazing accomplishments!

Do anything fun this weekend (including Monday 💙💛🦄)? CMC athletes did!

Shout out to these CMC athletes for doing hard stuff and doing it with a smile!

* Jay busted out a fast 13.1 in Jersey City as he prepares for IRONMAN 70.3 Maine in July!

* Coach Jerome repped Team Taylor Ham (as if there’s another option!) at the Taylor Ham vs. Pork Roll 10k!

* Coach Laura headed out west and dropped a monster performance in a stacked field at the Sea Otter Classic Fuego XL MTB Race!

* Jake put in some massive “time on feet” at the UltraTrax 21 Miler!

* Hmm, what am I forgetting? Oh yeah, BOSTON, BABY!!! Huge congrats to Joanna who rocked a 3:30 in her first Boston ever, and none other than the First Lady of CMC, Kate, with a 3:32 which was the 2nd fastest of her 5 Bostons!

Endurance training is HARD… smiling helps!!! What’s next for YOU? Reach out to coachpaul@cmctri.com today so we can help you cross your next finish line with a smile on your face!

Do anything fun this weekend (including Monday 💙💛🦄)? CMC athletes did!

Shout out to these CMC athletes for doing hard stuff and doing it with a smile!

* Jay busted out a fast 13.1 in Jersey City as he prepares for IRONMAN 70.3 Maine in July!

* Coach Jerome repped Team Taylor Ham (as if there’s another option!) at the Taylor Ham vs. Pork Roll 10k!

* Coach Laura headed out west and dropped a monster performance in a stacked field at the Sea Otter Classic Fuego XL MTB Race!

* Jake put in some massive “time on feet” at the UltraTrax 21 Miler!

* Hmm, what am I forgetting? Oh yeah, BOSTON, BABY!!! Huge congrats to Joanna who rocked a 3:30 in her first Boston ever, and none other than the First Lady of CMC, Kate, with a 3:32 which was the 2nd fastest of her 5 Bostons!

Endurance training is HARD… smiling helps!!! What’s next for YOU? Reach out to coachpaul@cmctri.com today so we can help you cross your next finish line with a smile on your face!

‘Cause down the shore, everything’s alright… 🎶

Great day for CMC athletes at the Asbury Park Half Marathon on Saturday!

🎵 Greg got a big payoff for all of his hard work over the winter with a whopping EIGHT minute PR

🎵 Speaking of hard work paying off, Jonny’s 5 mile pace from late last year is now his 13.1 pace as he rocked his first ever half marathon as part of his prep for IRONMAN 70.3 Western Mass in June

🎵 Coach Jerome and Coach Paul led by example (as always 😎) with great starts to their 2026 seasons, including a hoody for Paul for getting 2nd in his age group

🎵 Nancy scored a hoody as well with her 2nd place AG performance, her first race since BQ’ing at CIM back in December

🎵 We also had great performances from Beth, Andrea, Heather, Lauren, and Devorah as they prepare for their big 2026 races including lots of fall marathons!

🎵 Who needs Bruce when you have Joey Ramone?!? TJ headed out to Long Island and crushed it in his first half marathon EVER at the Rockaway Beach 13.1 as he prepares for the XTERRA tri in 2 weeks!

Amazing job, everyone!

‘Cause down the shore, everything’s alright… 🎶

Great day for CMC athletes at the Asbury Park Half Marathon on Saturday!

🎵 Greg got a big payoff for all of his hard work over the winter with a whopping EIGHT minute PR

🎵 Speaking of hard work paying off, Jonny’s 5 mile pace from late last year is now his 13.1 pace as he rocked his first ever half marathon as part of his prep for IRONMAN 70.3 Western Mass in June

🎵 Coach Jerome and Coach Paul led by example (as always 😎) with great starts to their 2026 seasons, including a hoody for Paul for getting 2nd in his age group

🎵 Nancy scored a hoody as well with her 2nd place AG performance, her first race since BQ’ing at CIM back in December

🎵 We also had great performances from Beth, Andrea, Heather, Lauren, and Devorah as they prepare for their big 2026 races including lots of fall marathons!

🎵 Who needs Bruce when you have Joey Ramone?!? TJ headed out to Long Island and crushed it in his first half marathon EVER at the Rockaway Beach 13.1 as he prepares for the XTERRA tri in 2 weeks!

Amazing job, everyone!

Sunday was International Women’s Day, but CMC women do stuff that’s worth celebrating every day!

Congrats to Joanna and Kate on their fast Boston tuneups at the E. Murray Todd 13.1 in Lincroft, NJ. Kate snagged a plaque for coming in top 10!

Carolyn cranked out an hour of power at the Wyckoff YMCA Indoor Tri, her first race since recovering from a broken wrist over the winter.

Jackie continues her inspirational comeback from a health scare last July. She ran her first mile with no walk breaks and did so with her trademark “can’t stop, won’t stop” attitude that inspires all of her CMC teammates.

Congrats, ladies!!!

Sunday was International Women’s Day, but CMC women do stuff that’s worth celebrating every day!

Congrats to Joanna and Kate on their fast Boston tuneups at the E. Murray Todd 13.1 in Lincroft, NJ. Kate snagged a plaque for coming in top 10!

Carolyn cranked out an hour of power at the Wyckoff YMCA Indoor Tri, her first race since recovering from a broken wrist over the winter.

Jackie continues her inspirational comeback from a health scare last July. She ran her first mile with no walk breaks and did so with her trademark “can’t stop, won’t stop” attitude that inspires all of her CMC teammates.

Congrats, ladies!!!

It’s been an interesting February, but you can’t keep a good athlete down!

Shout out to Hinesh for heading out west to the Las Vegas 13.1 and improving on last year’s time by 8 minutes!

Who casually hops in a 10k in the middle of her long run and wins her age group?!? Veronique does!

Plus lots of other winter shenanigans… even a couple of outdoor rides for Coach Paul if you can believe it!

Events get canceled, training plans get revised, but CMC athletes keep stacking bricks 🧱 💪🏻

Races are a lot sooner than you think… email coachpaul@cmctri.com if you need help getting ready!

It’s been an interesting February, but you can’t keep a good athlete down!

Shout out to Hinesh for heading out west to the Las Vegas 13.1 and improving on last year’s time by 8 minutes!

Who casually hops in a 10k in the middle of her long run and wins her age group?!? Veronique does!

Plus lots of other winter shenanigans… even a couple of outdoor rides for Coach Paul if you can believe it!

Events get canceled, training plans get revised, but CMC athletes keep stacking bricks 🧱 💪🏻

Races are a lot sooner than you think… email coachpaul@cmctri.com if you need help getting ready!

Hey, watch where you’re goin!!!

(Or maybe not… might that be why your legs are sinking???)

Come to our next Underwater Swim Video Analysis Clinic!

Hosted by @capuzzomultisportcoaching

Led by CMC Founder & Head Coach Paul Capuzzo (USA Triathlon Level 2 Coach, 67 minute IRONMAN swim split, IRONMAN 70.3 World Championship Qualifier)

When: Saturday, March 7, 2026, 2-4 p.m.

Where: Rockland Community College, Suffern, NY - we have the 6 lane, 25 yard pool all to ourselves!

Cost: $150

What you get:

* 2 hours of pool time including high-definition underwater video capture, guided drill session, and guided swim workout

* Follow-up annotated video analysis (via the @onform_app ) of your swim form with actionable recommendations on how to improve your stroke

* High-quality silicone CMC swim cap or other CMC swag

Sign up at https://www.cmctri.com/plans-pricing - select the “Swim Video Clinic” plan

Email coachpaul@cmctri.com with any questions!

Hey, watch where you’re goin!!!

(Or maybe not… might that be why your legs are sinking???)

Come to our next Underwater Swim Video Analysis Clinic!

Hosted by @capuzzomultisportcoaching

Led by CMC Founder & Head Coach Paul Capuzzo (USA Triathlon Level 2 Coach, 67 minute IRONMAN swim split, IRONMAN 70.3 World Championship Qualifier)

When: Saturday, March 7, 2026, 2-4 p.m.

Where: Rockland Community College, Suffern, NY - we have the 6 lane, 25 yard pool all to ourselves!

Cost: $150

What you get:

* 2 hours of pool time including high-definition underwater video capture, guided drill session, and guided swim workout

* Follow-up annotated video analysis (via the @onform_app ) of your swim form with actionable recommendations on how to improve your stroke

* High-quality silicone CMC swim cap or other CMC swag

Sign up at https://www.cmctri.com/plans-pricing - select the “Swim Video Clinic” plan

Email coachpaul@cmctri.com with any questions!

You can’t fix what you can’t see!

Come to our next Underwater Swim Video Analysis Clinic!

Hosted by @capuzzomultisportcoaching

Led by CMC Founder & Head Coach Paul Capuzzo (USA Triathlon Level 2 Coach, 67 minute IRONMAN swim split, IRONMAN 70.3 World Championship Qualifier)

When: Saturday, March 7, 2026, 2-4 p.m.

Where: Rockland Community College, Suffern, NY - we have the 6 lane, 25 yard pool all to ourselves!

Cost: $150

What you get:

* 2 hours of pool time including high-definition underwater video capture, guided drill session, and guided swim workout

* Follow-up annotated video analysis (via the @onform_app ) of your swim form with actionable recommendations on how to improve your stroke

* High-quality silicone CMC swim cap or other CMC swag

Sign up at https://www.cmctri.com/plans-pricing - select the “Swim Video Clinic” plan

Email coachpaul@cmctri.com with any questions!

You can’t fix what you can’t see!

Come to our next Underwater Swim Video Analysis Clinic!

Hosted by @capuzzomultisportcoaching

Led by CMC Founder & Head Coach Paul Capuzzo (USA Triathlon Level 2 Coach, 67 minute IRONMAN swim split, IRONMAN 70.3 World Championship Qualifier)

When: Saturday, March 7, 2026, 2-4 p.m.

Where: Rockland Community College, Suffern, NY - we have the 6 lane, 25 yard pool all to ourselves!

Cost: $150

What you get:

* 2 hours of pool time including high-definition underwater video capture, guided drill session, and guided swim workout

* Follow-up annotated video analysis (via the @onform_app ) of your swim form with actionable recommendations on how to improve your stroke

* High-quality silicone CMC swim cap or other CMC swag

Sign up at https://www.cmctri.com/plans-pricing - select the “Swim Video Clinic” plan

Email coachpaul@cmctri.com with any questions!

CMC marathoners are Boston Bound! 💙 💛 🦄

2025 saw *five* of Coach Paul’s marathoners get under their Boston Marathon qualifying standards!

* Joanna qualified for Boston 2026 not once but twice, at CIM in December of ’24 (a 13 minute PR!) and again at London ’25

* Kate is qualified for both the 2026 and 2027 Boston Marathons thanks to her performances at Boston ’25 and CIM ’25

* Veronique qualified for Boston 2027 with her 10-minute PR at the Philly Marathon last month

* Cole qualified for Boston 2027 at NYC Marathon last month

* Nancy qualified for Boston 2027 at CIM last weekend with a 10 minute improvement over her last 26.2 and her 2nd fastest marathon ever

Is Boston on your bucket list? Let me help you get there. Reach out to coachpaul@cmctri.com today so we can discuss how best to move forward with your preparation!

CMC marathoners are Boston Bound! 💙 💛 🦄

2025 saw *five* of Coach Paul’s marathoners get under their Boston Marathon qualifying standards!

* Joanna qualified for Boston 2026 not once but twice, at CIM in December of ’24 (a 13 minute PR!) and again at London ’25

* Kate is qualified for both the 2026 and 2027 Boston Marathons thanks to her performances at Boston ’25 and CIM ’25

* Veronique qualified for Boston 2027 with her 10-minute PR at the Philly Marathon last month

* Cole qualified for Boston 2027 at NYC Marathon last month

* Nancy qualified for Boston 2027 at CIM last weekend with a 10 minute improvement over her last 26.2 and her 2nd fastest marathon ever

Is Boston on your bucket list? Let me help you get there. Reach out to coachpaul@cmctri.com today so we can discuss how best to move forward with your preparation!

CMC athletes are flying south (and west?!?) for the winter! ✈️ 🌞

Shout out to Beth for her great performance at the NCR Half Marathon in Maryland last weekend! Beth started working with Coach Paul just 8 weeks ago to optimize her training and bounce back from a DNF in her last 13.1. Congrats Beth — hard work always pays off!

Congrats to Jon for completing the Treasure Island Sprint Tri down in Florida this weekend and grabbing 2nd place in his age group! Jon is a new triathlete who is preparing to do his first 70.3 in 2026!

Back in NJ, Coach Jerome ran his way onto Santa’s “nice” list with a fast 5k for a great cause at the All Schools Special Needs 5k in Ridgefield Park.

And let’s hear it for two more CMC marathoners qualifying for Boston!!!

Nancy and Kate headed out west to the California International Marathon, where Kate dropped a 3:28:59, her second fastest 26.2 ever and her second BQ of the year! Kate is now qualified for both the 2026 and 2027 editions of the Boston Marathon. Meanwhile, Nancy’s 3:52:52 was nearly 10 minutes faster than her previous marathon and gives her a 7+ minute cushion below her Boston Qualifying standard for 2027. Amazing job, ladies!

CMC athletes are flying south (and west?!?) for the winter! ✈️ 🌞

Shout out to Beth for her great performance at the NCR Half Marathon in Maryland last weekend! Beth started working with Coach Paul just 8 weeks ago to optimize her training and bounce back from a DNF in her last 13.1. Congrats Beth — hard work always pays off!

Congrats to Jon for completing the Treasure Island Sprint Tri down in Florida this weekend and grabbing 2nd place in his age group! Jon is a new triathlete who is preparing to do his first 70.3 in 2026!

Back in NJ, Coach Jerome ran his way onto Santa’s “nice” list with a fast 5k for a great cause at the All Schools Special Needs 5k in Ridgefield Park.

And let’s hear it for two more CMC marathoners qualifying for Boston!!!

Nancy and Kate headed out west to the California International Marathon, where Kate dropped a 3:28:59, her second fastest 26.2 ever and her second BQ of the year! Kate is now qualified for both the 2026 and 2027 editions of the Boston Marathon. Meanwhile, Nancy’s 3:52:52 was nearly 10 minutes faster than her previous marathon and gives her a 7+ minute cushion below her Boston Qualifying standard for 2027. Amazing job, ladies!

Medal Monday - Marathon Mania Edition (with bonus BQ 🦄 action!)

After months of grinding, it was time for CMC’s marathoners to get “paid in full” this weekend!

Ali started it off down in Philly on Saturday with his second fast 13.1 of the fall. After going sub-1:30 at Rockland Lake a few weeks back, Ali tackled the late hills in Philly with a solid 1:38:11 performance.

Meanwhile, over in Brooklyn, Jeremy ran his second 26.2 of the year, but this time, he didn’t swim 2.4 miles and bike 112 miles beforehand! Jeremy handled the hills and outlasted the loops in his first standalone 26.2 at the Brooklyn Marathon in Prospect Park.

Sunday morning was showtime in Philly as Flo, Devorah, Evan, and Veronique toed the line at the Philly Marathon.

After squeaking in under the 5 hour mark in his first 26.2 in NYC last fall, Evan chopped almost a full hour off his time with a 3:58:47!

Devorah sliced a minute off of last year’s Philly time with a 3:57:01!

It was a 2+ minute personal best for Flo with a 4:14:22!

And last but certainly not least, how about a 10 minute PR and first ever Boston Qualification for Veronique! Veronique stayed patient early and then dropped the hammer with a 4 minute negative split on her way to a 3:56:08, almost 4 minutes below her BQ standard!

What’s next for CMC athletes? Tons of turkey trots and a trip to the left coast for the California International Marathon in two weeks! Stay tuned!

Medal Monday - Marathon Mania Edition (with bonus BQ 🦄 action!)

After months of grinding, it was time for CMC’s marathoners to get “paid in full” this weekend!

Ali started it off down in Philly on Saturday with his second fast 13.1 of the fall. After going sub-1:30 at Rockland Lake a few weeks back, Ali tackled the late hills in Philly with a solid 1:38:11 performance.

Meanwhile, over in Brooklyn, Jeremy ran his second 26.2 of the year, but this time, he didn’t swim 2.4 miles and bike 112 miles beforehand! Jeremy handled the hills and outlasted the loops in his first standalone 26.2 at the Brooklyn Marathon in Prospect Park.

Sunday morning was showtime in Philly as Flo, Devorah, Evan, and Veronique toed the line at the Philly Marathon.

After squeaking in under the 5 hour mark in his first 26.2 in NYC last fall, Evan chopped almost a full hour off his time with a 3:58:47!

Devorah sliced a minute off of last year’s Philly time with a 3:57:01!

It was a 2+ minute personal best for Flo with a 4:14:22!

And last but certainly not least, how about a 10 minute PR and first ever Boston Qualification for Veronique! Veronique stayed patient early and then dropped the hammer with a 4 minute negative split on her way to a 3:56:08, almost 4 minutes below her BQ standard!

What’s next for CMC athletes? Tons of turkey trots and a trip to the left coast for the California International Marathon in two weeks! Stay tuned!

Race Result Roundup… Jet Lag Edition! ✈️

CMC’s busy fall race season continues with 5k’s, 13.1’s, and a very special 70.3!

Shout out to Greg for a huge 13.1 PR at the Cork High & Bottle Deep Half Marathon in south Jersey last weekend. Greg obliterated his goal of going sub-2 with a 1:55:11 performance!

Meanwhile, Jeremy headed to Princeton and ran the HiTOPS Half Marathon as preparation for the Brooklyn Marathon in 2 weeks. Nice work, Jeremy!

Down in Philly at the Rocky Run, we had Angelo & Krystal crushing it in their first 10 miler ever and Kelley dropping a fast 5k on the heels of her big day at the NYC Marathon!

Issa lit up the roads in his hometown with a fast 5k at the Stampede Through Clifton!

And last but certainly not least, Coach Paul capped his career-best year with a strong finish at the IRONMAN 70.3 World Championships in Marbella, Spain. Paul navigated a cold ocean swim, climbed over 5000 feet on the bike, and finished strong with a sub-1:40 13.1. Paul qualified for Worlds back in June at IRONMAN 70.3 Eagleman where he placed 4th in his AG with a lifetime best 4:47:00 performance. Paul sends thanks to every single CMC athlete for inspiring him to do his best!

And we ain’t done yet! CMC heads back to Philly this weekend with 5 athletes competing in the Philly 13.1 & 26.2!

Race Result Roundup… Jet Lag Edition! ✈️

CMC’s busy fall race season continues with 5k’s, 13.1’s, and a very special 70.3!

Shout out to Greg for a huge 13.1 PR at the Cork High & Bottle Deep Half Marathon in south Jersey last weekend. Greg obliterated his goal of going sub-2 with a 1:55:11 performance!

Meanwhile, Jeremy headed to Princeton and ran the HiTOPS Half Marathon as preparation for the Brooklyn Marathon in 2 weeks. Nice work, Jeremy!

Down in Philly at the Rocky Run, we had Angelo & Krystal crushing it in their first 10 miler ever and Kelley dropping a fast 5k on the heels of her big day at the NYC Marathon!

Issa lit up the roads in his hometown with a fast 5k at the Stampede Through Clifton!

And last but certainly not least, Coach Paul capped his career-best year with a strong finish at the IRONMAN 70.3 World Championships in Marbella, Spain. Paul navigated a cold ocean swim, climbed over 5000 feet on the bike, and finished strong with a sub-1:40 13.1. Paul qualified for Worlds back in June at IRONMAN 70.3 Eagleman where he placed 4th in his AG with a lifetime best 4:47:00 performance. Paul sends thanks to every single CMC athlete for inspiring him to do his best!

And we ain’t done yet! CMC heads back to Philly this weekend with 5 athletes competing in the Philly 13.1 & 26.2!

All set for tomorrow… can I take a siesta now?!?

All set for tomorrow… can I take a siesta now?!?

MUCHOS GRACIAS to all of CMC’s sponsors for their support! #ironmanworldchampionship703

MUCHOS GRACIAS to all of CMC’s sponsors for their support! #ironmanworldchampionship703

Thank you @vergesport for hooking me up with their new tri suit for 70.3 Worlds! It’s a got a ton of improvements over the previous tri suit - better fit, better zipper, better pockets - and I’m psyched to wear it on Sunday! CMC is delighted to have the support of such a great apparel company. ¡Vamonos!

Thank you @vergesport for hooking me up with their new tri suit for 70.3 Worlds! It’s a got a ton of improvements over the previous tri suit - better fit, better zipper, better pockets - and I’m psyched to wear it on Sunday! CMC is delighted to have the support of such a great apparel company. ¡Vamonos!

Hola, Marbella!

Hola, Marbella!

First Sunday in November? CMC party at Mile 9!

Huge congrats to Kelley on her first ever NYC Marathon and to Cole on his eleventh!!!

Kelley crushed it on the notoriously tough NYC course and set a new 26.2 PR of 4:28:51!

Cole displayed his mastery of the NYC course with a crazy 1:28:30/1:27:21 negative split on his way to a 2:55:51 finish!

Stay tuned for more superb marathon performances from CMC athletes!

First Sunday in November? CMC party at Mile 9!

Huge congrats to Kelley on her first ever NYC Marathon and to Cole on his eleventh!!!

Kelley crushed it on the notoriously tough NYC course and set a new 26.2 PR of 4:28:51!

Cole displayed his mastery of the NYC course with a crazy 1:28:30/1:27:21 negative split on his way to a 2:55:51 finish!

Stay tuned for more superb marathon performances from CMC athletes!

🏆 Persistence precedes PR’s! 🏆

A big shout out to longtime CMC athlete Ali for SMASHING his goal of a sub-1:30 13.1 with his 1:29:10 performance at the Sri Chinmoy Half Marathon at Rockland Lake this past Sunday! Ali even set a 10k PR over the final 10k of his race! Ali had run in the very low 1:30’s for 13.1 before but Sunday was his big breakthrough and proof that persistence pays off!

Kudos to Krystal for her PR performance at the Skeleton Run 5k on Saturday! After running her first 5k ever in July, Krystal improved her time by almost EIGHT minutes this weekend! Special shout out to Coach Jerome for helping Krystal improve in leaps and bounds!

And this weekend’s final PR goes to Jonathon at the Run as One 5k down in West Windsor. Jonathon has gained major fitness since joining CMC in early September and he proved it with a PR performance on Saturday!

What’s up next for CMC athletes? Not much, just a little race called the New York City Marathon!!! Look for the big yellow CMC flag at mile 9 as always!

🏆 Persistence precedes PR’s! 🏆

A big shout out to longtime CMC athlete Ali for SMASHING his goal of a sub-1:30 13.1 with his 1:29:10 performance at the Sri Chinmoy Half Marathon at Rockland Lake this past Sunday! Ali even set a 10k PR over the final 10k of his race! Ali had run in the very low 1:30’s for 13.1 before but Sunday was his big breakthrough and proof that persistence pays off!

Kudos to Krystal for her PR performance at the Skeleton Run 5k on Saturday! After running her first 5k ever in July, Krystal improved her time by almost EIGHT minutes this weekend! Special shout out to Coach Jerome for helping Krystal improve in leaps and bounds!

And this weekend’s final PR goes to Jonathon at the Run as One 5k down in West Windsor. Jonathon has gained major fitness since joining CMC in early September and he proved it with a PR performance on Saturday!

What’s up next for CMC athletes? Not much, just a little race called the New York City Marathon!!! Look for the big yellow CMC flag at mile 9 as always!

🏆 Athlete Appreciation Post! 🏆

With two teenage sons, a job that requires tons of international travel, and a wife whose own job is equally demanding, it’s a wonder longtime CMC athlete Marc has time to even think about training for a triathlon, much less improve year over year.

And yet, there he was at IRONMAN 70.3 Eagleman this past June, crossing the line in 5:40 despite having flown in from a business trip in Las Vegas just 36 hours earlier.

Or at the Atlantic City Olympic Tri in early August, where Marc improved his previous year’s time by 6 minutes, including averaging 34 seconds per mile faster on the run.

Or at IRONMAN 70.3 Jones Beach last month, where he averaged 212 watts for 56 miles on his way to a sizzling 2:42 bike split and a 5:26 finish.

How does Marc do it? He optimizes his training with the right balance of recovery and intensity. He sets realistic expectations for himself that take all of his life stressors into consideration. And perhaps most of all, he has his own bike box that he travels with all over the world to keep his bike fitness up!

I always say that the athletes who could most easily find an excuse to miss a workout are the ones that never do. Major kudos to Marc for exemplifying this!

If you have big goals but limited hours, work with a coach who can help you optimize your training. Reach out to coachpaul@cmctri.com today.

🏆 Athlete Appreciation Post! 🏆

With two teenage sons, a job that requires tons of international travel, and a wife whose own job is equally demanding, it’s a wonder longtime CMC athlete Marc has time to even think about training for a triathlon, much less improve year over year.

And yet, there he was at IRONMAN 70.3 Eagleman this past June, crossing the line in 5:40 despite having flown in from a business trip in Las Vegas just 36 hours earlier.

Or at the Atlantic City Olympic Tri in early August, where Marc improved his previous year’s time by 6 minutes, including averaging 34 seconds per mile faster on the run.

Or at IRONMAN 70.3 Jones Beach last month, where he averaged 212 watts for 56 miles on his way to a sizzling 2:42 bike split and a 5:26 finish.

How does Marc do it? He optimizes his training with the right balance of recovery and intensity. He sets realistic expectations for himself that take all of his life stressors into consideration. And perhaps most of all, he has his own bike box that he travels with all over the world to keep his bike fitness up!

I always say that the athletes who could most easily find an excuse to miss a workout are the ones that never do. Major kudos to Marc for exemplifying this!

If you have big goals but limited hours, work with a coach who can help you optimize your training. Reach out to coachpaul@cmctri.com today.

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