Team,

  Hopefully everyone had a fun and relaxing fourth of July weekend. Wait, this is Ironteam. Not only did we have fun and relax (a little bit), we also had some great training to put together in between hot dogs and beers.

  We are not out of the woods yet folks. This week is the third (read - HARD) week in the training cycle.

  Vineman Crew - We know you keep hearing it from us. We keep telling you that the coming week is going to be the hardest one you have seen to date and you keep wondering how truly insane you were when you signed on the dotted line sometime last fall to join us on this little adventure of ours. Well, this time we promise, you won’t hear it again (after this week that is). Yes, it’s your last long weekend of training and it culminates with Sunday’s 96 mile East Bay Century. You guys are rock stars and we know you will push trough that day like a warm knife through butter. Your long run is in the bag and it’s downhill for your running mileage from here on out. Nice going!

  Louisville Crew - Your mileage on the run will peak at 17 miles this week, getting ready for the run up to 19 like your friends who just did theirs this weekend. Because you are running longer on Saturday, you will be going slightly shorter on the East Bay Century route. (80 miles)

 

In this week’s message:

  1) The training week ahead

2) Logistics for the East Bay Century

3) Your word

4) Your letter to yourself

5) Latest calendar

 

1) The week ahead:

 

Monday 7/6 - OFF

Tuesday 7/7 - SWIM & SPIN/BIKE

SWIM

Again, we have put the longest workout on Tuesday although you are welcome to move it to another day or trade with Friday.  If you only do 1 pool swim, make it this one.

 

Tuesday

Warm Up

300 (G2=400, G3=500) L3

4×100 (CU,s,CU,s) L4 10” RI

2×50 (Scull,s) L4 10” RI

Main Sets

(G3 only 1×600 L5 1”R)

(G2 only 1×400 L5 1”R)

5×100 L5 take only 5” R (just enough to see your time)

            The goal is to have all of them exactly the same time – Ironman pace

            Take 1 minute rest before the 500

500 L5 (note how it compares to the total time of the 100s on the previous set)

4×100 L4-5-6-7 descending 15” R on the L4

            Take 1 minute rest before the 400

400 L5 

3×100 L4-6-8 descending 15” R on the L4

            Take 1 minute rest before the 300

300 L5 

2×100 L5  take only 5” R (just enough to see your time)

            The goal is to have all of them exactly the same time – Ironman pace

            Take 30” rest before the 200

200 L5  (note how it compares to the total time of the 100s on the previous set) 20” R

100 L5

4×25 breath control (2-0 breathes) take as much rest as you need before doing the next one

Warm Down

200 L4 

Totals: G1=4000 G2=4500 G3=4800

 

SPIN/BIKE - 90′ (TR4 - Hill Repeats) OR Mt Diablo from WCSB @ 6:30PM OR Mt Tam / Mt St. Helena (go find a mountain that needs climbing)

Wednesday 7/8 - RUN & STRENGTH

                RUN - 1:30:00 @ lvl 5

                STRENGTH (LOUISVILLE)-     

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

 

STRETCH (VINEMAN). Pick 4 from the list below. Floor work using flexibility stretches (Yoga).

·         Pigeon Pose - http://www.youtube.com/watch?v=FVlX5HNKamw

·         Hip openers - http://www.youtube.com/watch?v=2Rost91LKcQ

·         Lower back - http://www.youtube.com/watch?v=giWLeXbBBtY&feature=fvw

·         Hamstrings (Downward Dog) - http://www.youtube.com/watch?v=rbJaj0Aqw5k&feature=channel

·         Reclining twist - http://www.youtube.com/watch?v=P2Ief_QdEao&feature=channel

·         Neck release - http://www.youtube.com/watch?v=9mbdyf_H7KI&feature=channel

·         Soft twist - http://www.youtube.com/watch?v=N5bJolhNkUU&feature=channel

 

Thursday 7/9 - (Brick) Bike & Run

                BIKE - 60′ (TR-6 - progressive speed) or ( Road ride - start @ 70 rpm and ride to 100 rpm in short sets of 8 min on with 2 min. easy between sets)

                RUN - 20′ @ lvl 6

Friday 7/10 - SWIM & STRENGTH

                SWIM - (If you substitute open water please swim for 75-90 minutes)

Warm Up

300 (G2=400, G3=500) L3

4×50 (CU,s) L4 10” RI

2×50 (3SW,s) L4 10” RI

2×50 (CFS,s) L4 10” RI

2×50 (SAR,s) L4 10” Ri

Main Sets

30 Min straight swim

3×400 L5 try to keep them all the same pace

3×200 descending L4-5-6 on an interval that gives you 20” R on the L4

Warm Down

200 L4 

Totals: G1=2800 + 30min swim  G2=2900 + 30min swim  G3=3000 + 30min swim

 

STRENGTH (LOUISVILLE)

                A) Plank (VIDEO)

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

                B) 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

                C) Bridging (VIDEO)

STRETCH (VINEMAN). Pick 4 from the list below. Floor work using flexibility stretches (Yoga).

·         Pigeon Pose - http://www.youtube.com/watch?v=FVlX5HNKamw

·         Hip openers - http://www.youtube.com/watch?v=2Rost91LKcQ

·         Lower back - http://www.youtube.com/watch?v=giWLeXbBBtY&feature=fvw

·         Hamstrings (Downward Dog) - http://www.youtube.com/watch?v=rbJaj0Aqw5k&feature=channel

·         Reclining twist - http://www.youtube.com/watch?v=P2Ief_QdEao&feature=channel

·         Neck release - http://www.youtube.com/watch?v=9mbdyf_H7KI&feature=channel

·         Soft twist - http://www.youtube.com/watch?v=N5bJolhNkUU&feature=channel

 

Saturday 7/11 - SWIM & RUN (PLUS BBQ)

 

                        SWIM - Open Water - 60′ (Del Valle, Shadowcliffs, Aquatic Park, Lake Sonoma, Johnson’s Beach in Guerneville)

 

                        RUN -

·         Vineman - 13 Miles @ lvl 5

·         Louisville - 17 miles @ lvl 5

 

                        BBQ - 3:00 PM - If you have not responded yet, go here:

http://www.evite.com/pages/invite/viewInvite.jsp?event=BFYOUXBFFEWWBJQPZMYO&inviteId=TNHYOBYBGDDFVFYVIXMZ&showPreview=false&x=966459015

Sunday 7/12 - COACHED WORKOUT - BIKE - EAST BAY CENTURY

 

                            VINEMAN: 96 MILE (CENTURY) DEPARTS @ 7:00 AM         

 

                            LOUISVILLE: 80 MILE DEPARTS @ 7:45

 

                            SOUTH BAY IRONTEAM: 60 MILE DEPARTS AT 7:45 AM

 

                            DETAILS BELOW

 

 

2) East Bay Century Logistics

 

Who: EVERYONE, including our special guests……….. Ironteam South Bay (San Jose)

 

Where: Heather Farm Park - Walnut Creek. Park in the lot on the left just after the Community Center. Please try to carpool to limit our impact on the parking lot.

 

When: Vineman folks roll @ 7:00AM. Everyone else rolls at 7:45. Please be on time so the aid station volunteers can keep on the schedule we have provided to them.

 

Routes: See the attached files for the routes. We will have additional hard copy for you on ride day if you don’t bring a print out.

 

Lodging?? : If you are attending the Honoree BBQ on Saturday afternoon and wish to stay in the East Bay, a few rooms are available at team members homes. Jennifer Jay has offered up some space in her home and coach Dave has two spare bedrooms too. You need to be dog lovers to stay at either home. Perhaps more people have additional space too. If you have a room to spare in the East Bay, and don’t mind sharing it with a team member on Saturday night, please send a note to the group on your own.

 

 

3) Your Word…..

 

If you did not get an email from Coach Dave this weekend, please look in your junk email box. Here is what is said:

 

As we approach the peak of our adventure together it’s time to reflect back on what the last 8 months have meant to you and recall all those emotions that bubbled up as we moved forward.

 

One of the Ironteam traditions is for each team member to think of a single word that encompasses all that they have been through and all that they are feeling as we reach the destination of Ironman day. Your word is your heartfelt personal mark on the season.

 

Please spend some quality time thinking about your ONE WORD.

 

When you have it, please send it to Coach Dave. (Reply to this message)

 

All Vineman participants WORDS ARE DUE BY 5:00PM ON 7/18/2009.

 

All Louisville participants WORDS ARE DUE BY 5:00PM ON 8/10/2009.

4) Your letter to yourself:

A few months ago, at a team workout in Livermore, we all sat down and wrote a letter to ourselves. We tried to think what we would want to hear the night before the race from ourselves. A few words of wisdom, a funny joke about the season, some encouragement perhaps. It was left pretty much wide open for you to write whatever you wanted. We sealed them in envelopes and they were given to Leslie for safekeeping. If you did not participate in this exercise and would like to have a letter delivered to you the night before the race, please take a few moments to write such a note and seal it in an envelope. Bring it to the Workout on Sunday and we will be sure it gets to Leslie.

 

5) Latest Training Calendar

  A few people have said they are not sure if their calendar is the right one. So; the most current version is attached to this email.

  Thanks for being such a super group of athlete’s, we enjoy working with each and every one of you!

  GO TEAM!!!!!!

This entry was posted on Monday, July 6th, 2009 at 8:45 pm 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.