Recommitment is on Friday!
Coach Liz at the near the starting line of the Disney Princess Half Marathon on Sunday.
Howdy TEAM! I had a great time at Disney World and I am ready to be back on track with our workouts. Here is a look at the information that is contained in this post:
- Thursday Track Night
- Friday Recommitment Day
- Saturday Bike Workout
- Sunday Social
- Monday Swim Workout
- Tuesday Wetsuit Orders
That is a lot of information so please read carefully so you do not have any questions.
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Thursday Night Track Workout
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We are doing the same workout as last week. Please bring your own water and the Mentors will be at the Memorial Park Track at or before 6:30 p.m. Here is the workout:
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.
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Friday Recommitment Day
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Information was sent out to you with details about Recommitment. If you have ANY QUESTIONS, please call the TNT office at 713-680-8088 and ask to talk to Sarah Riesner. Sarah is the Campaign Coordinator for the Triathlon and Cycling TEAMs and she is fielding all questions while Amanda is on vacation in Chicago. Once you have your questions answered, you have filled out your paperwork, and you have filled out your wetsuit order form you can either fax the paperwork into the TNT office (call the office as well to alert someone you are faxing it in and to look for it), you can go to the LLS/TNT office on Mitchelldale and drop it off by hand, or you can bring it to practice on Saturday.
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Saturday Bike Ride
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The weather looks like it is going to be rainy and cold so be sure to dress warm and bring dry clothes to change into! If you have time to hit a bike shop or Sun & Ski Sports you might want to pick up a cycling rain jacket if you do not have a water repellent top or jacket. Bring your water bottles and one Gu, Clif Shot, Power Gel, or package of Clif Shot Bloks to try out on the bike. You can find gels over by the Power Bars in your local HEB or Kroger or pick some up at Sun & Ski Sports or a bike shop.Meeting Time--8:30 am
Meeting Location--Moody Gardens in Galveston, TX We will be meeting in the large parking lots to the left of the main entrance.
Route--We will be doing a 24 mile out and back route along the Seawall headed west towards Jamaica Beach.
After the ride--If you have time to hang out for lunch we will hit up Joe's Crab shack and put some money back into the Galveston economy.
Alex, Jake, Lori, and Nick were at the last bike workout. Where were you??? Don't miss the fun this weekend.*****
Sunday Social
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This Sunday at 2:00 p.m. we will be getting together to socialize and have a good time and to watch a video on mastering the 4th element of the triathlon, the transition area. Location for our Sunday Social will be sent in an email with directions on Friday afternoon. If you are signed up for the Lone Star Sprint Triathlon, you will not want to miss this Sunday Social!*****
Monday Swim Workout
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Dad's Club @ 7:00 p.m.
The pool is now set up for long course swimming. Each length is 50 meters. Down and back is 100 meters.
50 meters of the 10/10 drill (50)
50 meters of the 6/6 drill (100)
100 meters of the Finger Tip Drag drill (200)
100 meters of the Hand Flick drill (300)
100 meters of the Catch Up drill (400)
5 x 100 meters of Freestyle, breathing every third stroke. 15 seconds rest between each one. (900)
3 x 200 meters of Freestyle breathing every third stroke. 15 seconds rest between each one. (1500)
1 x 300 meters of Freestyle breathing every third stroke (1800)
50 meters of the 10/10 drill (50)
50 meters of the 6/6 drill (100)
100 meters of the Finger Tip Drag drill (200)
100 meters of the Hand Flick drill (300)
100 meters of the Catch Up drill (400)
5 x 100 meters of Freestyle, breathing every third stroke. 15 seconds rest between each one. (900)
3 x 200 meters of Freestyle breathing every third stroke. 15 seconds rest between each one. (1500)
1 x 300 meters of Freestyle breathing every third stroke (1800)
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Tuesday Wetsuit Order
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Amanda is back in the office on Tuesday, March 17th and I will be stopping by the office to help her put together and put in the wetsuit order. We should get the wetsuits in enough time for you to practice with them a few times if you are doing the Lone Star sprint.COACH'S RECOMENDATION--Order the LONG SLEEVE WETSUIT rather than the sleeveless one. Trust me, you want the added buoyancy and the added warmth. The sleeveless wetsuits let that cold water slide on in around your armpits. BURRR!!! The water temperature of Town Lake in Austin ranges anywhere from 68 to 76 degrees. It is still chilly.
Whew, that was a lot of information. Remember to give me, your Mentor, or Sarah Riesner at the TNT office a call if you have any questions and I will see you this weekend!
GO TEAM!!!
Coach Liz
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