Ironteam,

 

Did everyone have a fun weekend? Hopefully you all had a chance to reconnect with some friends over a tri tip BBQ or a couple of frosty drinks in celebration of our respect and admiration for the men and women of the armed forces this Memorial Day. Like our soldiers we paid respect to this week, you guys are training hard every day too. Take a few minutes today to take stock of where you are today, where you have been and think about where you want to be on Ironman day. Be proud of your progress and keep your eyes on the prize.

 

This week’s message:

 

1) The Ironman Blues

2) The training calendar for this week

3) 3/4 Iron Weekend Logistics message

 

1) Ironman Blues: For almost the entire team, this season is your first attempt at an Ironman distance race. You came into the season wide eyed and full of excitement; ready to tackle the beast called Ironman and go the distance some eight months away. Perhaps you have not noticed yet, but the months have become weeks and now everyone is in double digits to race day. (67 days for Vineman and 96 for IM KY). Your coaches are very proud of your progress and we have seen some remarkable athletes emerge in the process. One thing we need for everyone to do this week is to step back and take a deep breath. We know you have been working hard and the gains you saw in your speed and endurance are becoming less dramatic; often causing you to wonder to yourself if you are really going to make it through the next big weekend, let alone the race that is looming in the not too distant future. Welcome to the Ironman Blues. You are perfectly normal if you are feeling tired, wondering if you are going to be ready and sometimes just wanting to crawl under a rock and hide from us for a few days. Now’s the time to break out those mental tools we worked on in the early part of the year. Find your balance and the spark you had only a few months ago. Hopefully the Honoree picnic came at a good time for you. It’s great to have those wonderful folks come talk directly to you so you can get grounded again. Perhaps you lost sight a little bit of what incredible work you are helping to fund and how truly awesome your contribution is to the society and to the individuals we are helping every day. The best thing you can do right now is lean on your training partners, mentors, captains and coaches. Together we can help each other see the light at the end of the tunnel. And no, it’s not an oncoming train, it’s the sunrise of your race day!

 

2) This week’s calendar:

Monday - Memorial Day Holiday (OFF)

 

Tuesday - SWIM & BIKE

·         SWIM

Tuesday marker time!

Warm Up

300 (G2=400, G3=500) L3

4×100 (CU,s) L4 15” RI

Work on different focuses with the catch-up drill  (rotation, finishing stroke, holding water throughout stroke, extension)

Main Sets

3×50 Descending (L3-L5-L7) on an interval that gives you 15” R on the L4

3×100 Descending (L4-L5-L6) on an interval that gives you 15” R on the L4

100 L3

30 minute marker swim – send me you results please

3×100 Descending (L4-L5-L6) on an interval that gives you 15” R on the L4

3×50 Descending (L3-L5-L7) on an interval that gives you 15” R on the L4

Warm Down

200 L4 

Totals: G1=1900 + marker G2=2000 + marker G3=2100 +marker

 

·         BIKE

90′ Long Hill Ride - Spend a good 60 on climbing today. Try to get out on the road, but use a trainer if you need to.

                OPTIONAL GROUP RIDE ON MT. DIABLO FROM SPORTS BASEMENT IN WALNUT CREEK (DEPARTS 6:30PM)

 

Wednesday - RUN & STRENGTH

 

·         RUN - 60′ lvl 6 run (slightly hard breathing, but still aerobic)

·         Strength - Pick 3 from the list below:

 

A) 2 Position Pushups (Beginner - Intermediate) OR Scorpion Pushups (Intermediate - Advanced)

        1) 2 Position Pushups VIDEO

        2) Scorpion Pushups VIDEO

B) Squat to Row 

        1) Squat to Row VIDEO

C) Ice Skater 

        1) Ice Skater VIDEO 

                D) Plank (VIDEO)

                 1. Your option to add modifications like single leg, etc. 

                E) Side Plank (VIDEO)

                 1. Apply time as per side, eg 30 seconds on the right followed by 30 seconds on the left for Level 1

                2. Your option to add modifications

                F) Bridging (VIDEO)

THURSDAY - BIKE/RUN BRICK

 

·         Bike 40′ (TR6-Prog. Speed) or (flat ride with increasing rpm’s the entire ride)

·         RUN 20′ @ lvl 6 (immediately following bike)

 

FRIDAY - OFF (Rest day for the big weekend ahead)

 

SATURDAY - 3/4 Iron weekend (day one of two)

 

·         SWIM 2 miles (6:30 Start @ Jeff’s house / get there by 6:00 if you can please)

·         BIKE 100 MILES (9:00 AM start from Jeff’s house)

 

SUNDAY - 3/4 Iron Weekend (day two of two)

 

·         Run 16 Miles @ lvl 5

 

 

3) 3/4 Iron Weekend Logistics message - Look for a complete message with driving directions, meal plan for Saturday night and all the little things you need to know before you go to come your way late in the day on WEDNESDAY. This message will also include notes for everyone who is not able to attend the weekend, don’t worry we have not forgotten you guys!

 

Have a fantastic week!

 

Your coaches,

 

Doug, Nancy & Dave

 

This entry was posted on Tuesday, May 26th, 2009 at 9:18 am and is filed under 2009 . You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.