Saturday, September 4, 2010

Couch to 5K Still On...Meeting Saturday Mornings at 8:00 a.m. @ FHS Track

Mary, Steve, Laura and now Dolores have been "regulars" on the track on Saturday mornings.  All are welcome to come and walk or run or get some track interval training in.  This is a starting point for anyone who wants to a.) move their bodies on a Saturday morning or b.) learn how to gauge your minute/mile pace.

Saturday, August 14, 2010 - Mary and Steve




Saturday, August 28, 2010 - Steve, Laura and Mary
(We had some company with the FHS fall sport tryouts)


Saturday, September 4, 2010 - Dolores, Steve and Donna
(More company with a Chargers Football Game on the field)

Sunday, August 1, 2010

Saturday Mornings "Couch to 5K" Training has begun!


Feeling good after our morning track workout!  Margaret and Donna with the Franklin High School track in the background.  Maraget was thinking of doing another tri this season - anyone interesed in the "Embrace the Race" in Rhode Island? 


Mary and Donna posing after our track workout - we ran the straight-aways at 80% and walked the corners - making sure we could talk throughout the running portion.  Mary felt great and so did I - not pain in my knee.  We stretched and hydrated often.  Come join us Saturday, August 7th at 8:00 a.m. at the Franklin High School Track!  

Friday, July 30, 2010

Mission Accomplished!

Pictures say 1,000 words so here goes!

























































































































Sunday, July 18, 2010

Open Water Swims

I've witnessed/accompanied many of you for your open water swims, and have heard of others doing 2 mile swims in the Resevoir.  Yay!  Here are our last "group" pictures for the season - the next ones I post will be from Race Weekend.

Lesa and Donna @ Lake Winthrop


Lesa and Cathy @ Lake Winthrop - it was raining - no thunder - we had the place to ourselves and thus, no one to take a picture of the 3 of us...

We shared the lake with the ducks and geese and fish and turtles - encouraging each other along the way. 









Saturday, July 24th -  Carpooling from Horace Mann Middle School, Franklin at 11 a.m. to Bartlett Jr.Sr. High School, Webster, MA. (I need to keep this somewhat flexible  - to coordinate with my son's b-day plans - but will let you know when time is confirmed).  The benefit of trying to go together on registration day is to coordinate carpooling on race day.  We don't want ANY surprises!  We can figure out who has capacity for multiple bikes, etc.  Group lunch at Waterfront Mary's @ 2:00 p.m.

Sunday, July 25th - Carpooling from Horace Mann Middle School, Franklin at 5 a.m. SHARP! to 70 Thompson Road, Webster, MA  (Bring map or load GPS)  (see directions on right of this blog)

Sunday, July 25th - 3 p.m. - After Race Pot Luck Party/BBQ - Jacobites' Residence at 10 Riverside Drive, Franklin.  Go home and nap FIRST, then bring the family, a few drinks, a dish to share, camp chairs and enjoy!

Friday, July 16, 2010

Random Thoughts on Race Advice

Here are some highlights to be thinking about in the next week or so:

Suncreen - put it on after being body-marked (end of your bike row)
Bike Dismounting - follow volunteers instructions and signs
Bike in transition area by 6:45 a.m.
Non-racers not allowed in transition area - tell your spectators to be respectful of other races
Plugs for end of bike handles - if this plug is missing - you may not be able to race - check your handlebars!  (Mine were missing at the Cranberry trifest and I was given two more, but I didn't even know it.)
Don't forget your bike helmet.  Don't forget to take off your bike helmet before you run.
Taper your exercise from Monday, July 19th onward - do 60% of your workouts.
Carbo load (dinner) on Friday the 23rd; not the 24th
Carbo load all week, REST, and shop for what you need race weekend
Don't eat anything new at the Expo
Try GU now if you want to use it race day
Hydrate and have bananas all week but especially leading up to race start - this will avoid cramps.  Urine should be light-colored - sports drinks will replace electrolytes.  (Drink a large bottle of gatorade the morning of the race.)
Carry all supplies in backpack on race day - we will bike 1 mile to starting line
Stay away from fiber and dairy on the 24th and 25th - no big salads.  Increase your carbs; decrease protein and fat
Eat 2-3 hours before race begins (bagel w/peanut butter, banana and gatorade)
Leave food in your car for POST race ride home.  Last year, more than one of us couldn't be sustained on the granola/yogurt and chips at the finish line!  Some of us started to get dizzy.  This is NOT the time to diet.

If anyone wants to watch real transitions at a race and have a discussion, I can meet you at Lake Pearl in Wrentham on Sunday, July 18, 2010 at 8 a.m.  (Call my cell to confirm:  774-571-2408)

Personally, I am seriously tapering.  Although I'm doing just the swim portion of a relay, I plan to take exercise very lightly this week.  It will be a FULL weekend next week, and Elaine assures us that over-training this week will only hurt our performance on race day.  (OK to run OR bike OR swim about 50% of a normal workout on Saturday.   REST on Friday the 23rd!)

Watch future posts for caravaning/carpooling instructions leaving Franklin on both Saturday and Sunday, July 24th and 25th!  (I'll also post recent swim pix at Lake Winthrop, in the rain, with me, Cathy and Lesa)

Monday, July 12, 2010

Yay to Training and Support!

I heard from Michelle that she was able to make it up all 3 of the hills in Webster, MA today after practicing using her gears yesterday.  (We also raised her seat about 4 inches!)  I'm sure Lee was right by her side, and I trust Margaret also had a productive ride in Webster today, too.

I also heard from Diane who (despite her recent surgery) will be in Webster to cheer us on!  This is what it is all about - when you get tired or unmotivated, or forget your goals and ask "why am I doing this?" you can be lifted up by other women!

Note:  Please read Elaine's recent email on swimming and get to an Open Water Swim event in the next 2 weeks.  Read below for details on my last scheduled OWS before race day.

Happy Training,

Donna

Sunday, July 11, 2010

Friday Night Group Swim and Saturday Morning Brick Workout Success!

Saturday, July 10th, Lee and Michelle (Team Perserverance!) and I went on a 10 mile loop to the Big Apple and back.  We adjusted our seat heights, practiced shifting gears and talked about strategy for getting over the hills.  Returning to the track, we quickly dismounted and ran the track - preparing our legs for the run portion of the triathlon.  (Everyone must practice the "brick" workout before the tri - even if you run 1/4 mile after dismounting, it will get your mind used to the heavy feeling in your quads.)






Lee, Michelle, Donna, Tracy, Caryn and Lisa

Sooooooo much better practicing starts and eixts with 6 swimmers!  We practiced buoy turns, exiting the water using 2 different strategies, entering using 2 different strategies, sighting, swimming among the fish/weeds, etc.  A fun time on a muggy Friday night!


Next Group Workouts: :  All Invited

Monday, July 12th - 6:00 p.m. Walden Pond, Concord, MA
Wednesday, July 14th, 7:00 p.m. Lake Winthrop, Holliston, MA
Thursday, July 15th, Elaine's Webinar, "Getting Ready for Race Day" 7:30-8:30 p.m. (See calendar of events or previous post dated June 30th)
Saturday, July 24th, TBD. caravan departure from Horace Mann Parking Lot to Bartlett Jr/Sr HS in Webster, MA for registration (See directions on links to right of this blog) Potential plan to grab lunch at Waterfront Mary's.....
Sunday, July 25th, caravan departure, 5 a.m. from Horace Mann Parking Lot to Memorial Beach, Webster, MA
Sunday, July 25th, 3 p.m. PARTY! (Bring the family)   (Location TBD - am looking for volunteers - anyone still have green grass in their backyard?)

Update on Cancellation: Donna is not traveling to Webster on July 11th

I had previously posted that we would do a group workout of the Bike Course in Webster, but Michelle G was the only interested person (and she still plans to ride with friends this morning in Webster, MA)

Given the great workouts on Friday night and Saturday morning, I am resting today, Sunday, July 11th.

Donna

Friday, July 9, 2010

Race Weekend Info - From SheROX Website

New location in 2010

Bartlett Junior Senior High School
52 Lake Parkway
Webster, MA 01570
10 AM - 4 PM

Sunday, July 25, 2010 - Race Day
5:00 AM Transition area opens
7:00 AM Race begins
8:30 - 11:00 AM Post-race celebration, finish area

Sunday, July 11th Bike Course Ride in Webster @ 9 a.m.

Caitlin, Lesa, Donna, Lee and Michelle (All SheROX 2010 Triathletes-to-be) at the Harvard Pilgrim 10K on July 4, 2010

Friday Night, July 9th, 7 p.m. OWS - Lake Winthrop - It's On!
Saturday Morning, July 10th, 7 a.m. Group Ride and Run- Horace Mann - It's On!
Sunday Morning, July 11th, 9 a.m., Bike Ride in Webster, MA @ 9 a.m. - It's On!

(If you're concerned about weather, please call Donna's cell at 774-571-2408)

We'll plan to leave Horace Mann Parking Lot at 8 a.m. on Sunday for the 9 a.m. ride.  Will plan to meet Margaret there and I will give the Bowling Alley owner (parking across the street from the lake) a call to let him know we are coming.  (Otherwise, parking is $20 per day)

SheROX BIke Map

Please read and get maps for directions from the SheROX registration site (link is on the right of this blog.)

Please try to let me know if you plan to join in on Sunday, as I don't want to leave anyone behind.

Happy Training!

Donna


Caitlin, Cathy, Don, Linda, Lesa, Donna


Laura, Jennifer and Margaret
Michelle and Lee getting in the spirit of July 4th with friends at the HP 10K!

Wednesday, July 7, 2010

TONIGHT, July 7th OWS @ 7 p.m. - Lake Winthrop!

Hope to see you there for some:
  • Sighting practice
  • Group swimming
  • Swimming beyond the "ropes"
  • Starts and exiting the water
  • Discussion on "panic stroke"
  • Practice swimming with the fish
Click here for directions to Lake Winthrop, Holliston, MA

Here's my "kick in the butt" comment:  Even my husband gets concerned with my swimming in a lake, but I just tell him "It would be dangerous if I DIDN'T practice for the race!!!!"

(So far, we are two-for-two with success in parking and not having to pay the daily fee of $20.  However, I can't be responsible for any problems with parking, so carpool if you can.)

Same plan for Friday, July 9th at 7 p.m.

Wednesday, June 30, 2010

Countdown to July 25, 2010!

Mark your calendars for the events below that you'd like to attend.  I highly recommend attending all that you can - you've signed up for this race, and being prepared is more than half the battle in making this an unforgettable, lifetime memory!

Thursday, July 15, 2010 from 7:30 PM to 8:30 PM
Webinar—Vmps Getting Ready for Race Day

Led by Elaine Vescio, Head Mentor for SheROX Webster and a USA Triathlon certified coach with Vescio Multisport Performance Services, LLC. This online seminar covers what to bring to the race, what to do when you get to the venue, how to set up your transition area, what to expect during each segment of the race, what to do (and not do) in the week leading up to the race, and other issues related to the big race.

Location: Online
Fee: Free

click to register for free webinar

Monday Night Open Water Swims - Walden Pond, Concord, MA 6:30 p.m. July 5, 12, 19

Mondays (Start Date--June 7)- -Swim at Walden Pond in Concord, MA at 6:30 PM ONGOING EVENT


These swims are organized by mentor, Kristen Nobles. Keep in mind that these swims are a group of people meeting for a swim. No lifeguards will be present!

Carpool when possible. Parking is $5.00/day or $35/season. In the springtime, Walden closes at 7:00 PM.

Location: Walden Pond, Concord, MA. Meet at the beach.

Click here for map to Walden Pond

Registration is not required, but it is recommended that you join the Evite list so that Kristen can contact you if the swims are cancelled due to inclement weather.

For more information or to be added to the Evite list for the Walden swims, contact Mentor Kristen Nobles at kris10sf@hotmail.com

Sunday, June 27, 2010

3rd Day in a Row for Group Workouts!

Imagine our surprise as we showed up for the 8 a.m. group swim only to find the Holliston (Lions Club?) Triathlon taking place!
Cathy, Donna, Lynn and Maya jumped in the water as soon as the swimmers were done. We had the lakefront to ourselves as the triathletes had moved onto the bike and run portion of the race. We practiced sighting (swimming in a straight line while looking at a focal point), starting from the shore and exiting the water (Lynn suggested scraping the bottom with your hand and then taking 3 more strokes).



Walden Pond Open Water Swim is on for Monday nights (click on calendar of events for details) then July 4th weekend is off for group events (although it may not be too late to join us at the Patriot Place 10K! - also a link on this blog) and then watch for more group events after July 5th!

Happy Training,

Donna

Just "DOING IT"!



June 25, 2010 Lesa, Laura, and Donna at Lake Winthrop for OWS

June 25, 2010 Lesa, Joyce, Laura at Lake WinthropJune 26, 2010 Gary, Michelle, Dave & Laura before the start of a very scenic 12-mile ride around Lake Populatic in FranklinDonna, Michelle and Laura - the "women" triathletes before the start of the 12-mile ride

Friday, June 25, 2010

Wednesday Night Swimming June 23, 2010


I guess we could call this "Joyce passing the baton to Cathy" for the relay team.  Cathy has stepped in for Joyce and was able to pick up where she left off.....from her college days.....swimming 1/2 mile with no problem!  I'm looking forward to the Open Water Swim tonight at Lake Winthrop - Joyce may be out of the race, but wants to continue her active lifestyle and may be swimming again tonight!

Tuesday, June 22, 2010

Open Water Swims (OWS) This Weekend!

I swam at Walden Pond last night with the SheROX group - beautiful, warm water!  Unfortunately, they closed the park at 6 p.m. due to over-capacity, so a lot of women were turned away! 

I will be offering 2 OWS this weekend:  Friday, June 25th at 6:30 p.m. and Sunday, June 27th at 8 a.m. at Lake Winthrop in Holliston, MAclick here for map to Lake Winthrop

Both times are before or after the gate guard is on duty and according to my experience last year, out-of-towners can just drive in, and there is no gate and no payment due.  (During daytime hours the cost is $20/day to park)  They didn't ticket me last year, but parking will be at your own risk.  I truly don't think we'll have a problem.

I can't emphasize enough the need for some OWS experience before race day.  This will reduce your race-day jitters for sure!  Regarding inclement weather, here's my attitude:  I'm a "just do it" kind of person, but of course, safety comes first.  So rather than worry about weather, I usually show up at whatever outdoor venue event I have planned and then go to a Plan B if necessary.  So, if on Friday night, the weather at my work is bad, I will still drive to Holliston, and if it is raining/lightening, I will have my running shoes packed and be prepared to go for a run, or give a talk (under a shelter) on racing.

See you there!

Donna

P.S.  There is no group training planned for July 3, 4 and 5

Tuesday, June 15, 2010

Biking and Running: AKA Brick Workouts!

Brick Workout, Saturday, June 12, 2010
Lynn, Lesa, Laura and Michelle

Lesa, Laura, Michelle and Gary

This 10-mile ride included an on-the-spot tube changing lesson!  Lynn got a flat tire, and fortunately was prepared with an extra tube and some tire-changing "know-how".  Although Lynn claims Gary was uber helpful - Gary says he just watched!  The lesson here is to be prepared on race day with an extra tire (under $7 at your bike store) and there will be mechanics on the course to help out should you need it.

Steve Sherlock was available to take Laura and Lynn on the brick run - talking a mile-a-minute for a quick "out and back".  Steve is a Passionate Runner http://passionaterunner.blogspot.com/ and will be meeting us for the run portion of our Saturday morning workouts (between 8:15 and 8:30 a.m.)

Time to mark your calendars! 

Wednesday night swims at the Franklin YMCA at 8:15 p.m. will continue June 16, 23, 30, July 7, 14 & 21
Saturday morning Brick workouts will continue at the Horace Mann Middle School Saturday mornings at 7 a.m. June 19, 26, July 10 and 17

I'm challenging each of you to get in an Open Water Swim the weekend of Friday, June 25th  Some options are:

Friday, June 25th at 6:30 p.m. - tentative date for Donna to lead an OWS at Lake Winthrop
Sunday, June 27th at 8 a.m. - tentative date for Donna to lead an OWS at Lake Winthrop
Monday, June 28th - ongoing OWS at Walden Pond - see calendar of events to get on Kristen's email sign-up

I'm also shooting to be at Walden Pond on Monday, July 12th

That just leaves a date for us to head out to Webster and ride the course:  pencil in Sunday, July 11th at 9 a.m. to do this.

I will try to be one step ahead of these dates and give you links, etc. to the meeting spot.  Please remember that racers will need to pick up your packets at the Webster, MA HS this year on Saturday before the race, so it's best to clear your whole weekend for the triathlon.  (That way we can enjoy a leisurely burger on the deck of Waterfront Mary's or something...)


Saturday, June 12, 2010

Swimming


Meet Tracy!  She is new to triathlons and excited for the SheROX race!  Tracy decided to "shake it up a bit" this year by signing up for a triathlon and breaking her routine of going to the gym for classes and weight-lifting.  I met Tracy after she had swum a mile - her thinking is:  "If I can swim a mile, then a 1/2 mile on race day won't seem so tough!"  Tracy hopes to join in on our Saturday morning rides soon, and I was happy to hear that this blog is helpful to her - she learned about "brick" training here, and has already performed her own brick training.  YOU GO GIRL!


Laura was swimming Wednesday night, too.  I interrupted her lap rythm to snap this photo, but she still managed that beautiful smile of hers! SheROX here we come...


Since we're talking about swimming, below is a snipet of advice that Elaine Vescio recently sent to all the women who signed up for the mentor program (most events are the "more the merrier" so being part of this blog qualifies you to participate):

Dear SheROX Webster Mentee,


Are you nervous about the open water swim part of SheROX Webster? You are not alone. Fear of the open water swim segment of a triathlon is a common concern. Most people, however, overcome this fear and many eventually learn to enjoy the swimming aspect of the sport. You can too with adequate preparation and practice.

The first step is to build your swim fitness by completing swim workouts on a regular basis. (Hopefully you have been doing this since the SheROX race is only seven weeks away). Once you have established a basic level of swim fitness, then it's time to include some open water swim practice.

Approach these open water swim workouts with a positive outlook. It is an opportunity to avoid the crowded pool, breathe in fresh air, and experience the soothing sights and sounds of nature. It's a chance to get into a swim rhythm allowing you to focus on long, strong strokes instead of planning your next turn at the end of your pool lane.

If you can swim in a pool, you can swim in a lake; you just need a few additional skills in your toolbox: sighting, bilateral breathing, and panic stroke.

++++++++++

There are a number of open water swimming opportunities available to the members of the mentor program.


Vmps Open Water Swim Clinics offered by SheROX's official coaching organization. These are USA Triathlon sanctioned events with coaches and life guards and are designed to help swimmers of all levels become more confident and effective swimmers.

Topics Covered

• Triathlon swim starts

• Dealing with anxiety during the swim

• Bilateral breathing

• Sighting

• Swimming straight in the open water

• Swimming with a crowd

• Drafting

• Turning at buoys

• Exiting the water



Dates and Locations

Friday, June 11 at 6:00 AM at Lake Chauncy in Westborough, MA

Friday, June 25 at 6:00 AM at Lake Chauncy in Westborough, MA

Friday, July 9 at 6:00 AM at Long Lake in Littleton, MA

Friday, July 16 at 6:00 AM at Lake Chauncy in Westborough, MA

Click on the Calendar link on the top left of this blog

Several mentors are offering group swims for members of the mentor program. Details are located on the Calendar of Events. IMPORTANT: There are no lifeguards or swim coaches available at the group swims. It's just a group of people from the mentor program getting together for an open water swim.

Mondays at 6:30 PM starting June 7 at Walden Pond in Concord, MA

Thursday at 6:30 PM on June 17 at Dug Pond in Natick, MA

Please respond to the survey posted so I can pick the best time for an Open Water Swim in Lake Winthrop, Holliston, MA for our group.  Happy Training!