Team,

Our supporters at Vineman and Louisville can see our flames flying by - But wouldn’t it be great if they all had matching, really cool, wicking, fundraising, customizable shirts to wear on race day (and beyond)? And maybe you could get one too?

Well, I’m selling a shirt just like that for only $20 (75% of which goes straight to LLS)! The attached shirt (pdf) has a simple design and gender-friendly color (green) that you and your supporters will love and is 50% cotton/50% poly so it feels like cotton but wicks like a running shirt. Best of all, you and your supporters can customize the back to say whatever you want (up to 14 characters).

Ordering is easy:

1. Ask your supporters if they want to have a great shirt to support you with - and get their size (Youth Small to Adult XXL)

2. Fill out the attached order form

3. Email/fax/give back to me on or before our Vineman send off on July 26th.

Email or call me with questions (415.816.6033)

Aaron

Team,

One more time…. INCREDIBLE day out there at the double/triple brick workout this past weekend in Danville. With heat records laying in waste all over the place you guys were tough and even more, you guys were smart. Don’t be disappointed if you decided to bag the final run or accepted a ride off the bike course. It was a day of reckoning for all of us and we are so proud of you for being smart and listening to your body. This was one of those days where the difference between “Ironman up” and training smart really came into play.

  Vineman folks - Triple brick is in the bag. Just a few big workouts left and you guys are rolling into the home stretch. Your key workout this week is your long run on 7/4. It will be the longest run you will do before race day at 19 miles. No, you don’t need to run a marathon in training to do one on race day. Coach Dave never ran a Marathon (outside of his three Ironman finishes) prior to this past February. The recovery time from a Marathon that your body needs to get back to your training is simply too long to insert into your training plan. If you need to slip the run into a day other than Independence Day in order for it to work around family commitments and such that’s to be expected. Make it work for your schedule, just be sure to get it in at some point over the weekend. You will notice that your workouts no longer include strength work, but no focus has shifted to stretching. This is by design. Additional breaking down of muscle fibers and repairing them is not something we want you doing as much of as we approach your race day.

  In this week’s message:

  1) Calendar for the week ahead

2) Iron nutrition planning (Part 3) - Dr. Scott Bergman

3)Looking ahead (Key Workouts for July)

1) THE WEEK AHEAD - NOTE : NO COACHED WORKOUTS THIS WEEKEND DUE TO INDEPENDENCE DAY HOLIDAY
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For each of your donations you will be automatically entered to win a Trek Madone 5.1 Bicycle.  The bike has a retail value of over $3500.00. The bike will be sized for you.  In addition there will be 3 $100.00 gift certificates, for the runners up, to Sharp Bicycle in Lafayette, CA.

Trek Madone 5.1

Tickets for donations will be given out in the following manner.   $10.00 = 1 Ticket, $25.00 = 3 Ticket. $50 = 7 Tickets,  $100.00 = 16 Tickets  $200.00 = 40 Tickets.  For donations above $200.00 you will receive an additional 2 Tickets for every $5.00 over the initial $200.00. The drawing will occur after $8000.00 in tickets have been sold.  The drawing should occur on or about July 4, 2009.

To Donate by Credit Card please visit my Web Page http://pages.teamintraining.org/sf/TourAlps09/clloydlr3g

To Donate by Check Please Make you Check Payable to LLS and mail to my home at 46 Tarry Lane Orinda, CA 94563

 Thank you for your support.

 Chris Lloyd

cjlloydasoc@gmail.com

Hello Ironteam,

  Awesome Saturday everyone. It was great to see so many of you out there at China Camp State Park for the trail run. Don’t feel bad if your mile pace was a bit lower than normal, that was a tough run! Huge props go out to Coach Doug and Captain Brian for the run support on the “Helen Highway” AKA Shoreline trail. Thanks Helen for being a trooper and replenishing everyone’s water bottles and the gels too, it was just what the doctor ordered! Also, big thanks to Mike Kyle for the mile 2 bottle top off before the trek into no-man’s land up the hill and to Captain Tom for his help in marking the bike course. Finally, Everyone was very happy to Sedonia’s smiling face at the end of the run as she laid out the sandwich bar for some yummy eats. Along with the ice cold Coke and Hansen’s sodas from coach Dave, everyone was pretty happy and full by the time we parted ways.

  Because of Father’s Day, this message is coming out before a little early. That means it’s up to the team to report on Sunday’s activities. We have a few staff (Kristie, Caesar & Yi) and an honoree (Christophe) racing at Ironman Coeur d’Alene (in the rain??) while several of your team mates will be out in San Jose for the Silicon Valley Olympic Distance Triathlon. Rumor has it at least one member also did the tri-for-fun at Shadowcliff Regional Park in Pleasanton on Saturday. We hope everyone had a good weekend and travels safely back home afterwards.

  RACE PHASE : Welcome to the official start of summer (summer solstice). We will be ratcheting up the training once again for race phase starting this week. At the end of the week we will have one of the more grueling tests of your training, the triple brick day (vineman folks only). That’s not to say your fellow teammates are going to be relaxing and drinking margaritas while you are out there, the Louisville folks will be doing a double brick. If it’s any consolation, the next day after you vineman folks finish your swim you can relax while the Louisville athletes get to throttle up a ten mile run. All is fair in love, war and the training of Ironman athletes!

  In today’s email:

  1) The week ahead (Calendar details)

2) Ironman race week nutrition details - Coach Dave

3) Calendar update

4) Fundraising deadline July 1st.

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Ironteam,

What a great week. We had a hardcore long ride on Saturday with several folks riding further than they ever had before. We had Sedonia, Joan, Megan, and Captain Tom jumping off a boat into the middle of the bay at 8:00AM on Sunday morning (Escape from Alcatraz triathlon). We had an in depth pool session and some run technique review in Larkspur on Sunday. There was an introduction to race day logistics at the Sunday workout and the list goes on……

You survived another build set and now it’s time for us to back off and absorb all that work, letting our bodies regenerate and prepare for the home stretch into Race Phase.

We are at a critical junction folks. If you are having any unusual or new aches/pains, speak up now so the coaches know what’s going on and perhaps we can assist you in a finding a path to optimal preparedness and health. You really need to know your nutrition by now of be fine tuning it to perfection in the next couple of weeks. It’s crunch time people. You should know your per hour caloric needs on the bike and on the run by now too.

In today’s message:

1) The week ahead

2) Race week nutrition

3) IM CdA this weekend.

4) Dave Scott update

5) Calendar items

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Team,

Great work out there this past weekend everyone. Several folks got to take in the view from the summit of Mt. Diablo for the first time after that long haul up the mountain. While we will not see any hills that remotely resemble that beast, climbing pays big dividends in strength and endurance. This week will not be an easy one. In fact, it may be one of the hardest you have had yet. Focus your intensity on the task at hand each day, pouring quality into every workout. There can be no such thing as “junk” miles/yards here folks, it’s time to get down to some serious business!

Today’s content:

1) This week in review (READ THE RED TEXT - IT’S VERY IMPORTANT)

2) New calendar

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• Jun 22 : Squirrels freak me out.
• Jun 22 : Death Rider - Bike Raffle
• Jun 22 : Coach’s Email - Week 33
• Jun 17 : Coach’s Email - Week 32
• Jun 8 : Coach’s Email - Week 31