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

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

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!

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, MA.  click 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

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...)

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!

Having Some Fun Between Training...

OK, I'm breaking my own rule:  "No posting pictures of events to which everyone was not invited!"  However, I can't resist posting the above picture of the "before" party of seeing Sex and the City 2.  We literally scrambled to pull off this girls night out, but had fun doing it!

Laura and I passed on the "after" party so we could ride in the rain the next morning:

Swim is ON tonight - see you at the pool!  Saturday brick workouts are ON - come meet Steve Sherlock at the track on Saturday, June12th at 8:30 a.m. (after our 10-mile bike which starts at 7 a.m.) Check out his blog at http://passionaterunner.blogspot.com/ (note the links on the left to beginning running podcasts)

Let's Go Strong in June!

Kara and Lesa on May 29th before their 7 a.m. run

There wasn't a scheduled bike ride over Memorial Day weekend as I figured some of you would be traveling, but I caught a picture of Kara and Lesa going out for a run on Saturday morning!  Brick workouts will resume tomorrow, June 5th, and continue through the month of June and July.  (Meet in the Franklin Horace Mann Middle School parking lot.)  Join in for a 10-12 mile bike ride, and then a short run around the Franklin High School track.  (We will do what we can on the track, which will begin between 8 and 8:30 a.m.) 

(I've labled the 4 Saturdays in June so if you were directed to this post from a date chosen on the bottom left of this page, the event is the Saturday morning Brick workout.)

July 4th 10K

Wanna run a 10K in one month from now?  You're invited to sign up on my company's team:  Active Akibia Athletes.  Yup, I signed up my company as a team to participant in the corporate challenge part of the this inaugural 10K on July 4th at Patriot Place.  One can choose to walk, (as I am) if you're not ready to run 6.2 miles.  The benefit to signing up on our team (open to friends and family of Akibia employees) is that you'll receive a red, moisture-wicking t-shirt and be a part of our team and enjoy some comraderie.

Check out the website at Harvard Pilgrim 10K