Pictures from May 15, 2010 Group Ride

Group Ride on Saturday May 15, 2010

Donna, Michelle, Lynn, Lesa & Kara (Lesa & Kara ran before the ride)

Gary (Old Fart), Michelle & Lynn

Saturday, May 15th and Saturday May 22nd Brick Workouts

Brick workouts are on!  For the next 2 Saturdays there will be experienced riders showing you a beautiful route in Franklin.  I'll review some safety tips and group riding tips for the 7 a.m. start at the Horace Mann Middle School Parking lot in Franklin:

Click here for 224 Oak Street (HMMS) map

At about 8 a.m. you can choose to join in on the "brick" workouts which means you'll ride your bike to the track, dismount and start running!  After your first quarter or 1/2 mile, we can re-group, but the important thing is to feel what a run feels like immediately after dismounting from the bike!  We can tailor a mini track workout to your ability and speed.

For those of you training on your own, please follow the "rules of the road" while biking:  travel WITH the cars (right side of road), stop at red lights, use hand signals and wear bright clothes or use your flashing lights.  By race day, you should be carrying a spare tube with you and have asked your local bike shop how to change a tire and put your chain back on should it fall off.  Please also start experimenting with shifting gears - if you're afraid of your chain falling off - shift the gears when you are closest to home to start.

Tips for running:  Have good sneakers (new).  They should be replaced every 500-600 miles!  Try to land mid-sole and then role onto your toes, whith quicker steps vs. long strides.  Relax your shoulders and drop your hands.  I like to have runners pretend they are holding some dental floss with their two hands at their hip-level and try not to let the dental floss hit your body, i.e. you don't need to "pump" your arms while on flat ground therby using up too much energy!  Figure out your baseline distance...can your currently run 1 mile without stopping?  Is your goal to run 3 miles on race day? 

Let's do the math using the rule of:  Never increase your weekly mileage more than 10%

Week 1: I currently run twice a week for 1 mile = 2 miles
week 2: I will run 2.20 miles
week 3: I will run 2.42 miles
week 4: I will run 2.66 miles
week 5: I will run 2.93 miles
week 6: I will run 3.22 miles
week 7: I will run 3.54 miles
week 8: I will run 3.90 miles
week 9: I will run 4.29 miles
week 10: I will run 4.72 miles

This may sound like a slow start, but by race day, you'll be running 5 miles!  If you haven't really started your running program, I highly recommend walking as much as possible - not only in between the running, but in addition to the running.  You'll be surprised how far you can get on a lunch break!

Happy Training,

Donna

Group Swim Tonight! Wednesday, May 12, 2010

I have so much to share with you and am feeling a "little behind the 8-ball" 'cause I'm back at work, but here goes:  I went to Elaine Vescio's seminar earlier this week and she discussed getting ready for a triathlon.  She is really inspiring as she does this for a living, is a competitive athlete herself, and has an unbelievable way of talking to first-timers!  So, I encourage you to check out her webpage (Vescio Multisports on the left of this blog) that has the full presentation, and an opportunity to sign up for her webinar tomorrow night, May 13, 2010.

Here's a little overview of her goal-setting instructions:

What?  Write down your goals: I will be able to swim 34 pool lengths (17 laps) by July 17, 2010 (one week prior to race day)

Why?   This helps to review when you lose focus:  Because it will mean I will be a confident swimmer on raceday.
What might limit me?  I don't have a babysitter or motivation for a group swim

How? 

• I will assess where I'm at today and work toward being able to swim 17 lengths (8 laps) by June 16th - 1/2 way point of the 10 remaining weeks to train.
• I will arrange my schedule/work a plan to overcome the babysitting obstacle.
• I will swim with other women to keep motivated and ask for help

Laura and Donna at Y Wednesday, May 5, 2010

Hope to see lots of you tonight at 8:30 p.m. at the Franklin YMCA for group swim.  For those of you interested in going through a sample workout (breaking up the monotony) I'll have a plan with me and lead you through it.  For anyone who needs a guest pass - please email me so I will meet you in the lobby.  I'll be in the jacuzzi early!

P.S.  I've figured out a way to let you know about events and when they are happening...  I'll put a date mentioned in the post in the field called "label" and all you have to do is click on the label section to the left and you will be sent to the details of that date.  (Apparently I can't think beyond May 13th yet, but will get there!)  Be sure to check out the calendar of events (link on the left) in the meantime.

Sudbury Sprint Tri - May 9, 2010

What a fantastic morning I had with Lynn, Diane and Caryn as they braved the weather and wind to complete the Sudbury Sprint Tri!  I think this picture (taken before the race) says it all....they appear so fearsome and fearless!

Along with 500+ other triathletes, these 3 women patiently lined up to do their 1/4 mile pool swim - swimming 16 lengths of the pool - this is the first time I've witnessed a pool start and it went off like clockwork - I only noticed one head-on collision!

Above is Lynn (staying in her lane!) in the pool

Below is Caryn transitioning from bike to run

and here they are at the finish....

What a GORGEOUS Weekend!

Gary and I were the only early birds at FHS on Saturday, May 1st - I'm sure everyone got training in elsewhere, as the weather was fantastic!  Here we are at 7 a.m. 

Group swimming is on for Wednesday, May 5th at 8:30 p.m. at the Franklin YMCA (email me if you want to join in and are a non-member)


Brick workout is on for Saturday, May 8th, from the Horace Mann Middle School.  (Bike ride starts at 7 a.m. and we'll return to the FHS track at about 8 or 8:15 a.m.)

I plan to support Lynn P, Diane and Caryn at the May 9th Sudbury Sprint Triathlon.  (Let me know if anyone wants to carpool with me - to cheer them on, watch transitions, etc.)

Since I can't ride yet, and wanted to enjoy the good weather, I took a drive to Columbus Park in Boston as Urban Aventours was part of a "Bike Month Kick-off Event".  I wanted to learn a little more about their tours, and location as I'm very intrigued by their daily tours and in particular, the "Boston by Night" tour that starts at 6 p.m.  I think that would be a FANTASTIC way to unwind after a busy work day.  I was most struck by the friendliness of all the employees there, and even met the owner, Andrew.  Here are some pix from my visit, and I encourage you to check out their website (upper left of this blog) if you're interested in a recreational tour of Boston, renting a bike for the triathlon, etc.

Urban Aventours - 103 Atlantic Avenue in Boston (Across the Park from the Marriott Longwharf)

Join us for a "Brick" Workout on Saturday, May 1, 2010 at 7 a.m.

This is Lesa, Donna, Michelle, Laura and Lynn T. at a May 9, 2009 brick workout last year.  We basically bike for 10 miles and then as soon as we dismount our bikes, we start running around the track.  This is fantastic training to get your quad muscles ready for the race!  I've heard this workout called "brick" because your legs feel like bricks after the bike, but I'm sure there's a more sophisticated description.

Please take the poll to the left (if you viewed this blog before tomorrow morning).  It's anonymous and informative for me and Gary and Michelle who may show you the route.

Anyone receiving this blog who wants to join in on the run/walk around the track is welcomed!  Our attitude is "the more the merrier" and you don't have to be signed up for a triathlon to join in.  The wonderful thing about a track is that everyone can go at their own pace!

Getting Our Swim On!

Laura, Lesa and Donna - the pool was chilly and the jacuzzi was HOT!  We're just amazed that swimming is starting off so much easier this year....it used to be tough to do 10 laps and I'm hearing from all the veterans of last year that the swim is getting easier....just DO IT! is the key, I guess.

We also did some drills - finger dragging to lift the elbow and swimming your fist - to use your lats - both drills are in the video link on the left called "Tri Videos and More...." I went to find it for you and found a 3-minute swim video which is posted on the left.  Enjoy!