Gemini Multisport.com

6/13/204:  Coach KK won the 45-49 AG (and was faster than all the 40-44 AG'rs), making him the fastest Master at the Boulder 70.3--earning him a Ironman World 70.3 slot (but turned it down due to lack of interest in going).

6/7/2014: Grant Nesbit finished 19th in the 40-44 at Ironman Boise 70.3.

5/27/2014: Coach KK finished 2nd in the 44 year single age category at Bolder Boulder--even with a double leg injury!

5/10/2014: Coach KK is the Rocky Mountain Duathlon Champion for 45-49 AG at the USAT Regional Championships at Barking Dog Duathlon for 2014.

5/19/2013: Coach KK finished 2nd overall at the Orange County California Duathlon and 1st in his AG to qualify him for TEAM USA at the ITU World Duathlon Championships.

5/12/2012: Ethan Pond takes 2nd in the Hunter Mountain Spring Classic road race, only half a wheel length behind first...stellar

11/7/2009:  Congratulations to Bob Valley on a gutting it out to the end of Ironman Florida. He was on PR pace until 8 miles left & then nutrition issues dropped the bottom out--but he's raring to get back into things and more determined than ever!  He PR'd the swim, bike and was on pace to PR the run up to 18 miles into the marathon. Tough guy Bob proved he's made of IRON.

Also congratualations to Laurie Frittes on her 8th place AG finish, and a new PR in Ironman Florida as well. Coach KK had the pleasure of working with her this season, as she now looks forward to competing and nailing down an even higher placing at Ironman CDA in 2010. Way to be tough Laurie!

10/26/2009: Gemini Multisport welcomes Boulder's Massage Specialists to our family of sponsors. They have won "Best of Boulder" from 2005-2008. They provide a multitude of recovery/therapeutic services for people of all walks of life. Welcome!

10/10/2009: Coach KK finished his 7th (in 8 attempts) IRONMAN HAWAII WORLD CHAMPIONSHIPS in 10:20. Read the RACE REPORT.

10/1/2009:  Gemini Multisport would like to welcome Breeze Brown as our official nutritionist. She has a wealth of experience working with triathletes and is the creator of the newly released "Breeze Bar". Welcome Breeze!

9/12/2009: Harvest Moon Half Ironman hosted some local pros and top age grouper today, one of them was our own Max Lawler. With the 10th fastest swim, 11th bike, and 9th fastest run, he placed 2nd in his AG 30-34 as well as 6th overall just behind former Ironman Cananda runner-up Gordon Byrn. Atop the race list was 2008 US National Ironman overall age group champ Jeff Keil, so the competition was fierce and Max was only 10 min. out from winning this race during a very, very heavy volume month and no taper. There were about 340 racers entered.

At the Sombrero Ranch Trail 4.5 mile Run in Estes Park, John Moore competed in 45:17 for a OA place of 62/425, 13th of 40 in the 40-49 AG, and 56th of 213 men). Coach Kevin (me), ended up 2nd overall and 1st in his age group. There were approximately 425 racers entered.

8/10/2009: What a season this has been for Max Lawler--this past weekend he finished the FINAL 5430 series race...the 5430 Half Ironman, in 4th place in the 30-34 AG, and 17th overall (yes, INCLUDING pros). He knocked a whopping 15 minutes off of his personal best as continues to mix it up with some of the top age groupers in the USA living right here on the front range in Colorado. There was marked improvement across all 3 legs for Max, which is exactly what we have been shooting for this season--I love it when a plan comes together!

7/12/2009: Max Lawler once again (coming off a month of racing each weekend), finished in 20th overall/5th in 30-34 at the Boulder Peak Triathlon, beating out All-Americans and past World Championship (Team USA) members. Despite a ton of racing, and little to no specific speedwork for short course, Max was able to improve his bike split over years past & is now showing he is not only an all-arounder in s/b/r but at both short and long course racing. Way to go!

7/5/2009: Max Lawler finished 16th overall/6th in 30-34 AG at the 5430 sprint only a week after a half marathon! Coach KK earned All-American honors in 2008 from USAT. Coach KK finished 1st overall (course record) for the Alpena 4th of July 5K running race in a time of 16:04 (which he verified the distance again by racing with his Garmin GPS)--only 2 weeks after finishing 36th overall/3rd in the 40-44 at Ironman CDA.

6/10/2009: NEW FOR 2010 ! ! IRONMAN BOULDER 70.3 ! 5430 Sports has been sold to WTC. Former owner Barry & Jodee Siff will help with the transition year for WTC. The integrity/quality of this race has been promised by WTC, the new race date has not been offically scheduled and entries are not open at this time. Stay tuned for information as it becomes available (get planning 2010 race season if you haven't yet!)

6/10/2009: Mooseman Half Iron this past weekend-another stellar performance improvement by a relative newcomer to the sport I've been guiding...Bob set a personal best by 45 MINUTES ! !  This half iron race had a unusually difficult cycling leg, yet he still chopped off huge amounts of time. Bob's determination and thirst is exactly what every coach wants to work with and his consistency is a prelude of good things to come. Congratulations Bob!

6/7/2009: STEAMBOAT HALF MARATHON--Gemini athlete Max FLEW today with his fleet footed tri legs to take a 2nd OVERALL to non-other than world class age grouper (who frankly, could easily compete as a pro...) Tim Hola. Max pulled to within about a minute of Tim to finish in 1:19. It's been great to see the continuous development and improvement he has had the past few years. In other news, on my way home today I spotted Craig Alexander waiting for a light in North Boulder while he was out for a run, but getting poured on with heavy rain. He sure looked fit! He's Coach KK's bet to win Kona again this year (unless someone else suddenly pops up with a stellar season closing in on the Kona Countdown.

6/6/2009: A couple athletes I coach had some very good races recently--Laurie, a newcomer with some really well balanced skills and abilities, qualified for Ironman Florida this November. No easy task to qualify for anything in this sport! Another athlete Max, recovered from a first-season race (duathlon) crash after he hit a pot hole, to knock out some big mileage on the bike days before the Bolder Boulder 10K to place high in his AG and beat Hawaii World Ironman Pro Chrissy Wellington. Bob, one of my long distance triathletes, smoked a 100 mile ride in record time at a East Coast Century event, showing he too is ready to take it to the next level. I wish everyone I work with some great races in 2010!  We're off to a GREAT start this season with some very impressive results so far.

4/10/2009: Congratulations AGAIN to Gemini's athlete Bob Valley, he has just set a new 10 km PR record in his first Olympic distance race of the year. This wasn't just a triathlon 10 km PR, it was his fastest for ANY 10 km! Way to go Bob!

3/24/2009: There is a new product review on Recover-Ease Capsules, check it out HERE.  Additionally, we welcome athlete Laurie to our ranks of high caliber athletes at Gemini Multisport, ready to take on the world in 2009!

3/14/2009: Congratulations to Gemini Multisport athlete Bob...he just finished the Winter Park 10 K race in Florida, placing in the top 8.875 % in his age group, and top 14 % overall.  His 135th place overall out of 1911 was a good start to 2009--better yet, he was 16th out of 142 in his age group. Way to show improvement early in the spring--well before prime race season hits!  Bob is seeking his second Ironman race this fall, he is sure to surpass last year at this rate. Keep up the good work~

3/11/2009: There is a new "KK's Post" to read about Ironman training and common misconceptions many athletes have while figuring out the puzzle we all face--performing on race day. Check it out, and learn some common sense pointers in becoming a stronger Ironman athlete.

3/4/2009: The website will be undergoing some changes with either additions or deletions of tabs & pages. Right now, there is an addition you may want to check out:  www.kevinkonczak.blogspot.com  From there you can check out some storyline writings which are a little more relaxed in terms of being all from a coaching view point. The blog will tend to be more about entertainment than anything. Here's a shoutout to new Gemini athlete Bill...welcome aboard mate!

2/13/2009: Did you ever wonder what some common practices in the pool by our sport's elite are? How about their workout regimes--and what are they REALLY doing in the pool besides non-stop flip turns of freestyle. Coach KK takes a look at some of Boulder's finest athletes in action and compares them side by side with the pedestrian swimmer of the pool.  Click on KK's Post tab for more...

2/8/2009:  Congratulations to Bob Valley, placing 1st in his Age Group in the Annual Orlando Extreme 5km. A quick quote from Bob...

2/3/2009: New race reports from Coach KK: Oatmeal Run, Chilly Cheeks Duathlon #2. A fun spin on some fun races.

1/28/2009: The 2009 race season is just around the corner, the economy is hosed, you may be chubby, and what are you going to do now? Just give triathlon a tri, learn how to get fast, safely from Gemini Multisport. We offer a variety of custom coaching plans, swim & run analysis, private lessons, access to nutritionists, bike fits, one on one workouts with the coach, outstanding sponsorships/team discounts. Just a few reasons to choose Coach KK as your expert guide in triathlon...although not all listed--if you have something you would like to see offered to enhance your triathlon game, drop us an email line and we may already have that service available!

1/4/2009: The quarterly newsletters seem to have morphed into "Latest News" this past year, so I will eliminate that from the site. There will be some site changes and announcements in the next few weeks, features, and ramping up for the '09 season--more on that in a couple weeks. If you are thinking of using a coach this season, give us a try--we're ramping up for bigger & better things.

12/01/2008: Season wrap up...see the Race Reports tab for John Moore's 2008 IM AZ November race report. KK's Post also discusses what it takes to PR an Ironman, and what to expect coming into a new season, as well as points on how you should be prepared for the "unknowns" faced each season. Pictures to follow this week on Race Reports and KK's Post--so check back soon.

11/27/2008:  Congratulations to both John Moore & Max Lawler who streaked to PERSONAL BESTS at Ironman Arizona. Race reports, details & photos are coming soon.  John PR'd by nearly an hour, and Max dipped under 10 hours for the first time and on his way...had a best swim, bike and overall time. John clobbered just about every aspect of an Ironman from nutrition to each split.

11/19/2008: There is a new posting from KK on how the first week back to training went on the KK's Post Tab, as well as an appearance by Mr. Play Dough himself.  Additionally, we wish John Moore & Maxwell Lawler at Ironman Arizona this weekend.  It is sure to be a memorable experience out in the desert...an Ironman always is just that...memorable.

11/14/2008: If you have done an Ironman, or would like to in the future, have you had many, many questions you wanted answered but didn't find out until it was too late? Visit our PRO TIPS page to view some common questions (and some not so common) questions of a newby Ironman who recently finished his first Ironman. This informative list can save you a lot of worries, so read on in 50+ Beginner Ironman Questions.

11/8/2008: Bob Valley's debut Ironman race report. Read how a newby dealt with the details of his day and came out a winner by clicking HERE.

11/5/2008:  From North America Sports (orginizers of North American Ironman Events) regarding entry in an NA Sports races including Ironman races: 
New Onsite Registration Procedures for NA Sports Races

Due to the tremendous growth of onsite registration, North America Sports will be implementing new onsite registration procedures. These new procedures will launch at Ford Ironman Florida and will be as follows:

• Each athlete will fill out a form that will include their first & last name, birthdate, email address and phone number. This form will also include instructions on how the registration process will work. You will need to bring your photo ID and a credit card for payment, no checks or cash will be accepted.
• Laptop computers will be used by our volunteers to take the prospective athlete’s contact and credit card information on-site. The volunteer will enter in the prospective athlete’s information directly into Active. They will then get the athlete’s credit card information and charge them the race entry fee.
• The prospective athlete will receive a copy of the form they filled out as a receipt, which will outline when and how to complete the registration process. They will also receive a reminder via email.
• After receiving the confirmation email the athlete will have a spot reserved for them in the event. However, the participant will still need to go back to Active.com during a specified timeframe to complete their online registration. Any athlete that does not follow this procedure will not be considered registered for the event.
• The athlete will follow the same on-line procedure as before. They will access the Ford Ironman Florida event via a specific registration link, select their name from the athlete drop down bar and enter in their unique password. However, the online entry will not have a payment associated with it as they have already paid the entry fee.
• The athlete will receive a set amount of time (1-2 weeks) to let them complete the registration.
This system will ensure fairness to all athletes wishing to sign up for NA Sports races. Under the previous system a number of certificates distributed at on-site registration were not redeemed and this created a situation requiring NA Sports to reopen on-line entries. People who attempted to enter on-line immediately after it opened and were closed out may not be aware of the additional spots available at a later date. This should no longer be the case going forward.

This new procedure allows the prospective athlete’s information to be put directly into the Active.com database so that it is accurate and has no chance of getting misplaced. It may take a little longer in the beginning so we ask that you be patient with our volunteers and staff.

11/1/2008:  Congratulations to Bob Valley who just finished his first Ironman about an hour and a half ago as of this update.  His time of 12:35:20 put him in 1281/2268 OA, and 246/378 in the 40-44. Swim time: 1:22:03, and 6:13:01 for the bike, followed by 4:42 run--tag on a 11:32 T1 & a T2 time of 6:10...it was an excellent day in Florida for Mr. Bob.  He tells me he has already signed up for 2009!  Great job Bob, you've exceeded your expectations once again!

10/30/2008:  There is a new insightful KK's Post online today, read on & check back almost weekly for new posts!  We want to wish fellow Gemini Multisport athlete Bob Valley in his quest to finish his first Ironman.  A quick story about Bob, who when I met him 3 years ago, never had run outside in his life.  He started jogging on a treadmill on business trips, then got the triathlon bug by watching some races and thinking of one of the most challenging things he could think up...Ironman.  We worked a year on endurance and getting a few races under his belt, but in the off season slipped a disc in his neck washing his car (could happen to anybody).  He spent the next year rehabbing it, and came back this year to finally complete the task.  This has been 3 years in the making, and in talking with Bob today, he had a few travel issues but has regained focus. He feels ready as he can and the big mission now is to get from point A to B by the 17 hour mark. I think he will go well under that. Should be an exciting race to watch--most certainly on an EXCELLENT course (I've done it 2x myself) and know the conditions are usually ideal in Florida.

10/22/2008:  New running gear reviews on the Gear Reviews tab. Spotlight on adidas Supernova long tight and the Puma Tenos IV running shoe.

10/15/2008: Gemini Multisport is now open to new clients for the 2009 season.  Choose one of the two coaching plans (Standard or Deluxe), and receive a free customized gift for your daily training!  Offer lasts until 12/31/2008. 

10/9/2008:  New posting on "KKs Post"--check out what Boulder has to offer for mental get-aways in historic Chautauqua Park.  This is the best time to explore this community treasure.  Take the family, friends, whatever way to want to do it--just get there before the snow flies.  KK takes you through a picutre gallery to show what it is you are all missing.

9/23/2008:  Congratulations to John Moore, who finished the Crossroads Half Marathon in Loveland  in 55th place overall in 1:37:21  (7:26 per mile), JOHN MOORE was 44th male/140 total   15th/29 in the M45-49 Age Group.  He improved his time over last year by 2 minutes, despite this being a "C" race and coming off a late night partying with Ginger Ale and friends--last year this was an "A" race for him and he wasn't nearly as fast as an unrested, untapered 2008 race.  That is the kind of improvement we like to see so way to go John!

9/14/2008: Max Lawler finished the Harvest Moon Half Ironman in 9th place overall, and 1st in the 30-34 age group.  The race had some of the toughest racers in the area, including some fast pros.  His time of 4:34 on a tough course was a feather in his cap, as he was not tapered and was in the middle of a heavy training cycle (using this race as a training race).  Max continues his build up and consistency this season, with a dedicated work ethic and laser-like focus.  Coach KK commends him on his march towards someday joining the world class age group level of competition at the Big Dance in Kona.  We wish him luck and continued improvement he has shown over the last 3 years.

9/3/2008:  After some travel and a few exceptionally busy weeks, KK's Post is finally updated.  A trip to Ironman Canada as an IronMate was well worthy of a posting.  It was an exciting race and lots of early changes on the run.  It was pretty good early conditions in town, but the later bikers sure had a handful of wind to make it a tough day out there.  Photos included!  Click on KK'S Post tab for more.

8/15/2008: A great new simple to follow article describing the gist of