Karen Monuszko is this year's 25-29 age group champion at Ironman Tulsa. She gets up at 3am to do workouts because she is also a very busy medical student hoping to become an oncologist. Coached by the great and powerful Duane Franks, this is Karen's first Ironman distance race and she put on a master class. Congratulations!

Karen's race data: https://bit.ly/3lzudaw

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Miranda Tomenson is this year's Ironman Tulsa North American Champion for the 35-39 age group. We talk with Miranda about her years as a pro, and her return to racing as an age grouper. Congratulations!

Miranda's race data: bit.ly/3j10LY9

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From world-class rower (those are the skinny boats with the fellow balanced on the end with a shouting funnel) to champion Ironman athlete, Brianna Stubbs talks with Lilias and David about her journey in to endurance sports (on land) and triathlon and her victory at Ironman Tulsa in the 30-34 age group. She had to fight for this one!

Brianna's race data: https://bit.ly/3hM4to4

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Jana Richtrova is the 2021 (defending) Age Group Overall North American Ironman Champion at Ironman Tulsa. She dominated a stack age group field with a monster bike ride and a tough, hard fought run. Lilias and David talk to her about getting back to racing, leaving it all on the line, why never turned pro? and many more interesting topics with this most interesting of Iron-athletes.

Jana's race data: https://bit.ly/3ABKQYc

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Free Speed Lab: https://bit.ly/3dOKF25

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Alexandra "Alex" Dronkers is the 2021 Ironman Tulsa North American champion for the female 70-74 age group. She is a delivery nurse with eight Ironmans under her belt since her first Ironman at age 64.

Alex's race data: https://bit.ly/3dsFkgw

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Tom Lehr is the 2021 Ironman Tulsa, North America mens' 55-59, champion! You can read his famous race report on Facebook here: https://bit.ly/3gPt5wO. We had a great time getting to know Tom, learning how he prepares, how he races, how Tom cultivates friends!

Tom's race data: https://bit.ly/3qwgDW4

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Beni Gras Thompson returns to the podcast as the 50-54 female North American champion Ironman Tulsa 2021. Tulsa was off-the-hook. A new venue, athletes chomping at the bit to race, some rain, some rough road, and some incredible performances. Beni is among the exceptional champions from Tulsa 2021. Coming back from achilles injuries, she brings her unique positive perspective to racing. "Don't limit your dreams!"

Beni's race data: https://bit.ly/3zQR1rg

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Dougin Walker is the 55-59 champion for Ironman Florida 2020. You'll see Dougin and his girlfriend out on many courses because they LOVE to race. That made 2020 a tough year (for Dougin and all of us)! Congratulations Dougin and welcome to racing...

Dougin's race data: https://bit.ly/3xuArey

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Steve Jackson is the 30-34 champion of Ironman Florida, 2020. He broke 9 hours and he has a full-time job running complicated systems for power plants in Florida. What's my excuse? Nothing. His wife Mindy is his secret weapon on the sidelines.

Steve's race data: http://bit.ly/3lvMMKU

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THINGS STEVE LOVES:

Everyman Jack(son): http://bit.ly/2pcGaI6

Time to test! Let's put some progress up on the board! Lilias and Coach Marco talk about doing a run test and benchmark, why we do these painful (but satisfying, right?) sessions, and how and where to get it done.

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Marco Nicoli: bit.ly/2PhtXeh