New Year Resolutions

GGR New Year’s resolutions, fitness edition
The start of a new year is a clean slate. I [Jennifer Dietrich] asked some of the GGs what their fitness goals are for the 2012 season, and here’s what they had to say. Like me, I’m sure you’ll be very impressed with the gusto of our girls.

Gale Connor: “To master heart rate training, do my first 24 hour run, first 50 miler, and first 100K!”

Amy Maddock: “My 2012 fitness resolution is run a 10K trail race and do a biking tour.”

Jen Dietrich: “My fitness resolution is to improve my biking performance in the triathlon and to train even harder for my first Olympic distance tri this August.”

Teresa Stanek: “My main resolution is to build more muscle and stay lean and healthy. Like a lot of us, I also want to improve my biking and swimming for triathlon season, but as long as I am strong and healthy, I think it will all work out.”

Beth Madis: “I hope to drop 20, add swimming at least once per week (so that I can enjoy the tri’s instead of solely opting for du’s), and do core training specifically designed to keep stress fractures away!”

Melissa Looney: “My 2012 fitness resolution is to establish a consistent training regiment to help me focus on increasing my trail running endurance and distance, getting out on my bike more than in 2011, and to add regular strength training to my routine.”

Diana Leroux-Woolf: “My fitness resolution is to be even more Diva-licious than last year by extending my running mileage comfort zone.”

Lee Conor: “I resolve to not get myself so over-trained and over-race this year that I wind up having to spend 2-3 weeks doing almost nothing in order to recover.”

Frankie Smith: “My 2012 resolution is to continue to get help for my depression and try to get back the person I was before the suicide of a friend and my breast cancer.”

Elizabeth Sosen: “My 2012 fitness resolution is to do yoga/Pilates at least once a week.”

Andrea Chisnell: “My two weaknesses are swimming and road running. So, in 2012 I plan to be faster on the road, running a 1/2 marathon in February and …conquering my fear of swimming and participating in more tri’s this year.”

Jill Malusky: “Mine is to be as consistent as possible with my training and stay strong – no slacking off! I want to be able to complete ultra trail marathons more comfortably.”

Shelly Ferdon Breeden: “My new year’s resolution is to manage my work time and allot more time for training. This year I would like to commit my efforts to perform better.”

Jessica Maas: “My 2012 resolution is to be more BADASS & up my cross training game.”

Lydia Heemstra: “My 2012 fitness resolution is to stick to my training plan while starting school.”

Kate McConkey: “My 2012 fitness resolution is to get back to 100%, no more injuries and work on more endurance training.”

Megan Flanigan: “Complete full marathon, more water, more yoga, and control over my body fat percentage; ride bike from my house to Rocky River and back – hopefully some peeps will join me.”

Christ Petryszyn: “In 2012, I am going to run my first ultra and run a 3:20 marathon. I also plan to explore other activities such as yoga, rock climbing and backpacking to add some variety into my athletic life.”

Karen Ryan: “My 2012 fitness resolution is to keep healing this body by keeping restorative, low-impact forms of fitness such as yoga, walking and Pilates in my routine year-round.”


Pump & Run Preview

Saturday, March 26, 2011
Nordonia HS Health Fair

On May 21, 2011, the Second Annual Pump & Run will take place at Sagamore Hills Medical Center. Andrea and I decided to test our strength, before the big day.

Andrea went first and made 41 reps look like a cake walk – once she started.












Of course, I had to try and beat her …

Somehow, I managed to pop out 43, not-so-easy-reps.
At the end of the day,  I beat all the girls and won a $20 gift card to GNC.

We hope to see you at the Pump N Run May 21.

100-plus Divas

Despite the terrible road conditions, Divas from all around
the Cleveland area made it to the notorious Diva Night, at the Fleet Feet in Northfield, Ohio.

The Grunt Girls were there supporting their newest sponsor,
Fleet Feet Sports, and promoting the areas only all-women’s multi-disipline team.
The girls always seem to have fun – wherever they go.

Running Analysis with Coach Kephart

Head Sports Performance Coach Amanda Kephart MS, CSCS, USAW at Akron General Health and Wellness-North can help you take your running to a new level with improved form and sport specific strength training.

Join Coach Kephart and the Grunt Girls for a three hour class, 10 a.m. to 1 p.m., Dec. 4 or Dec 11. Classes are limited to 10 runners, per clinic – register now before the classes fill up. 330-945-3150

Cost: $30/sports performance members, $40/non-members


Upon completion of the clinic each participant will have the ability to:

  • Understand biomechanically correct running form
  • Identify improper running techniques and how to correct them
  • Utilize running skills and drills to address and improve technique
  • Understand the value of proper strength training and its affect on performance


  • Participants will be videotaped at the beginning and end of the course, this will be reviewed by  coach Kephart
  • Individual “homework” will be provided to each participant, focusing on his/her specific running mechanics

Email questions to:


Saturday, Oct. 9 , 2010
Grunt Girls participate in the Adult Performance Class
at Akron General with sport performance coach
Amanda Kephart






Coach Kephart watches Diana, Kim and Trisha’s form
very closely .

The monster walk looks easy – not!  When you engage your glute muscles correctly, it burns like hell.

Our Saturday morning workout was not over the top intense, that is still to come. We did however, get our heart rate
pumping with a series of burpies, followed by donkey butt kicks and sprints, that was after we had spent time in the weight room, performing front squats, pull-ups, incline shoulder raises and other movements to improve our strength.

My goal, like many other athletes, is to increase my speed, and Coach Kephart says speed is a skill and you can learn to be faster. She supports this statement with the following results: Kephart helped one of her female athletes shave off 20 minutes  from her half-marathon. That is significant!

I have participated in three of Kephart’s classes. I really like the variety, knowledge and enthusiasm she brings to the 60-minute class. I have learned a lot, am able to amply what I have learned to my resistance training days outside of her class.

To learn more Kephart and the her sport performance classes, click here.









Andrea Chisnell performs reverse shoulder raises

Cyclocross brings the kid out in you

Remember the good ‘ole days, when you were a kid without a care in the world, riding your bike all over the neighborhood?  Those days are long gone.  Unless you take Pam Semanik’s view on her first cross ride:

“Riding the course was like entering a time warp. I’m once again 12 years old, riding with my friends on our fat-tired coaster brake bikes, weaving in and out of the swings on the playground, jumping curbs, speeding over the neighbor’s lawns. The only difference – I wasn’t getting yelled at.”

Four Grunt Girls braved the Cross clinic Tuesday night. The clinic, which was sponsored by Grunt Girl Racing, Snake Bite Racing  and Team Lake Effect, with additional support from Bike Authority and Carbon Racing, offered newbies and  novice cross riders a chance to experience a cross course without the competition.

The clinic was a success. More than 25 riders, from various teams and clubs showed up to see what this hot sport is all about. The coaches divided the group into smaller groups and taught the riders how to dismount and

remount the bike, pick it up, and jump over obstacles. Next, the riders were put the test and rode part of the Regan Park cross course.

Diana Woolf, is new to the sport. She came out on her “old” mountain bike.
Woolf’s analogy of the sport: It’s like trail running on a bike, I loved it!”

Cross is high intensity.

“It’s a sport that requires the athlete to sprint in the beginning not the end of the race,” says Shawn Adams, one of the cross coaches and a member of Carbon Racing.

Adams, along with the other coaches make cross look easy, but admit, it takes time to master the technique. Practice makes perfect …

Another coach pointed out, cross is a lot of fun. Riders of all sorts, road, mountain, etc., enjoy this sport. They are laid back and supportive of one another.

The sport also offers three levels of racing.

30 minute race for newbies
45 minute race Novice
60 minute race for advance or sport

Two of the four GGs, Woolf and Lee Conner, will be racing this Saturday at the Kent, Stark race.
Connor fell in love with the sport.

“This was my first time ever on a cross bike and now I’m in love with the sport.  Unless something goes amiss, I’ll be racing on Saturday in Kent for my second time on a cross bike.”

Conner lives to the point of tears. Here she takes her famous pose,
after a hard training session.

I too, loved the sport. I used my old old Schwinn mountain bike. Darn thing is heavy, but it will do until I can afford another bike. I can’t race Saturday, but will be there taking pictures, come join me support Woolf and Conner in their first cross race.

Here is the link for all of Saturday’s race information and the complete  2010 NEO Cross Series

Grunt Girl Racing Cyclocross & MTB Clinc

Want to try cross? Want to give mountain biking a try? Here’s your chance to attend a clinic for both!

When: Tuesday, September 21

Place: Reagan Park (Huffman Parking Lot) in Medina, Oh

Time: 5 p.m.-8 p.m.

Who: Everyone!

Cost: FREE!

Schedule and Details:

5 pm: Check-in and check out the latest CX gear from Bike Authority

5:15 pm: Introduction to CX- CX Basics, equipment, courses, race categories, USAC Rules, training tips, race calendar, and Q & A

5:45 pm: Begin circuits-drills, dismounts and remounts, carriers, race tactics for CX and MTB

6:45 pm: Practice circuit on course

7:15 pm: Ride Reagan Park loop

7:45pm: Post Ride Q & A

Please bring a helmet, mountain bike shoes, or sneakers for beginnners.

Hope to see you there!