Wednesday, March 4, 2009

Howdy TEAM!

There is a ton of important information in this post so please take the time to read through it. Sometimes you ask me questions that are answered in these posts. I will keep it short and to the point as much as I can. Here is the order of information:
  • Thursday Track Workout

  • Saturday Run Workout

  • Monday Swim Workout

  • Lone Star Sprint Triathlon Information

  • (Re-) Commitment to Our Fight Against Cancer
___________________________________________________
Thursday Night Track Workout
___________________________________________________
Tonight at 6:30 PM at the track located across the street from the Memorial Park Tennis Center and Smoothie King, Ryan will be out there a little early to lead the Track Workout. You can do this workout on your own at a local school track, but if you want to meet up with some of your TEAM-mates, bring a water bottle and come on out tonight.

Directions to the Memorial Park Track:

From where we normally meet at the picnic table on Arnot St., turn right onto Memorial Park Loop and follow the road past the Golf Course entrance, past the Driving Range until you see the Tennis Center on your left. If you go too far, the road goes down to one way only and you will be forced to make a U-turn and head back towards the Tennis Center.
These workouts are designed to help you get a little faster with your running or run/walk combination. It builds upon what we have been doing for the past few weeks.

Warm-Up:
2 min of small bouncing on the balls of the feet to warm up those lower leg muscles.
2 min of running in place focusing on picking the foot up off the ground as if you were running on hot coals.
6 forward lunges on each leg. Step out into the lunge and then step back in to alternate legs.
6 side lunges on each leg. Step out into the lunge and then step back in to alternate legs.
Workout:
Newbies to running--5 x 800 meters (2 laps around the track, 4 times)
Seasoned runners--7 x 800 meters
Hard-Core runners-- 8 x 800 meters


Take a full lap (400 meters) around the track jogging or walking, or a combination of the two to recover between each 800 meters.


Keep track of the time it takes you to do an 800 and try to keep all of your 800's at or around the same pace.


Don't chop off that last 400 recovery. Use it as your Cool Down. Stretch after the workout.
___________________________________________________
Saturday Run Workout
___________________________________________________
This Saturday we are back at the Picnic Table at the front of the Memorial Park Pool Parking Lot on Arnot St. Please meet at 6:45 am to start your 4 mile run at 7:00 am. This is the same fun run we did two weeks ago. Ryan and Erich are leading your workout. Coach is absent this weekend as I will be running a half marathon at Disney World

SPECIAL SURPRISE!!!

Our Honored Teammate, Kathryn Geddie, will be at practice this Saturday and she will be running with you!!! If you have not heard Kathryn's story you really need to hear it. Kathryn is part of the Lone Star Tri Team so she is well aware of what you are going through with the training and the fundraising.

After the run, some of the TEAM have been known to go eat some breakfast tacos. At a $1.50 each, you get a great deal and some great post run fuel.
_________________________________________________
Monday Night Swim Workout
_________________________________________________
Dad's Club @ 7pm
The pool is now set up for Long Course swimming. Each length is 50 meters. Down and back is 100 meters.
  1. 100 meters of the 10/10 drill (100)
  2. 100 meters of the 6/6 drill (200)
  3. 100 meters of the Finger Tip Drag drill (300)
  4. 100 meters of the Hand Flick drill (400)
  5. 100 meters of Finger Tip down and Hand Flick on the way back (500)
  6. 100 meters of the Catch Up drill (600)
  7. 100 meters of Freestyle, breathing every third stroke (700)
  8. 2 x 200 meters of the following--Finger Tip on first 50M, Hand Flick on second 50M, Catch Up on third 50M, and Freestyle breathing every third stroke on the last 50M (1100)
  9. 2 x 100 meters of Freestyle breathing every third stroke (1300)
__________________________________________________

Lone Star Sprint Triathlon
__________________________________________________

Your first opportunity to participate in a sprint distance triathlon is coming up on Saturday, April 4th. I highly encourage you to get at least one sprint distance race under your belt before we head to Austin in May. Besides Lone Star, there will be two other opportunities to get some experience in before the big event. Lone Star Sprint Triathlon is a very well run event and you will have a great time if you decide to participate in this race. By clicking on Lone Star, you will go to the event website and get information on registration. When you register for this event, you will be asked to provide a USA Triathlon Member Number. You will need to register as a new USAT member to do this. Please sign up for a yearly USAT membership rather than a one-day race pass because you will need to be a USAT member for the Cap Tex event as well as any other races that you choose to do. Wetsuits are recommended for this race and we will be placing the wetsuit order on March 17th and you will have them in time for the race.

If you would like to wait until May for the CB&I Sprint Tri or the Silverlake Sprint Tri, please make plans to come to Galveston to cheer on your TEAM mates or to volunteer for the event. You have the potential to earn $250 for your Pay Cor account by assembling a group of 10 people to volunteer at an aid station, directing traffic, helping at the finish line, or one of many other jobs that the race director and race staff needs help with. Amanda Duke from the office can give you all the details and let you know who you need to contact to get your group on the Volunteer list.

_______________________________________________________________

(Re-)Committed to the Fight Against Blood Cancers

_______________________________________________________________

We are all busy people. We are all dealing with a lot of personal and professional obligations. We are all tired at the end of the day. But what would you do if you found out tomorrow that your parent, sibling, spouse, or child was diagnosed with leukemia or lymphoma? Would you do everything in your power to find the money to send them to the best doctors in the country? Would you tell people about what you are doing to get that special person the help that they need? Would you make some sacrifices of your time and energy now if you knew it would pay off in a few months?

If you answered yes to one or all of these questions then you are ready to fill out and submit your Re-commitment paperwork. You do not need to be at the half-way point of your fundraising to recommit to the fight against blood cancers. So you have been out of town and you could not make it to the practices. That is ok, you can still recommit to the fight. Maybe you are already at your fundraising minimum. Keep fundraising and see how much money you can raise to help people in need. Maybe you want to share some of that extra fundraising money with one of your teammates who only has a few hundred dollars in their Pay Cor account. Talk to Amanda on how you can help out one of your teammates. I want all 33 TEAM members to cross the finish line in Austin. All you need to do is remember why you signed up back in January and recommit to the fight.

By recommitting, we can get busy behind the scenes ordering your wetsuit, making your hotel reservation, getting you registered for Cap Tex, and arranging for your Inspiration Dinner and Victory Party tickets. If I was not convincing enough, read what Lance Armstrong has to say about commitment...



Have a great weekend TEAM and be sure to check back on Monday and I will post a picture of me at the Magic Kingdom at the end of my half marathon.

Coach Liz

2 comments:

Ryan said...

Best quote from Lance Armstrong ever:

"Well, I guess if a person never quit when the going got tough, they wouldn't have anything to regret for the rest of their life. But good luck to you Peter. I'm sure this decision won't haunt you forever".

Anonymous said...

It isn't hard at all to start making money online in the underground world of [URL=http://www.www.blackhatmoneymaker.com]blackhat videos[/URL], It's not a big surprise if you don't know what blackhat is. Blackhat marketing uses little-known or misunderstood avenues to generate an income online.