Team,

CONGRATULATIONS IRONMAN FINISHERS !!!!!!!!!!!!

This Saturday, 12 more people from our team joined the ranks of Ironman distance athletes. Drink it in, you deserve it. What an incredible weekend it was. So many team members, family, friends and supporters came out in force and took Vineman by storm. The true grit it took to face the day with such tenacity and pure dedication made the coaches so proud to be along for the ride. To everyone who raced Vineman, be good to your body this week. There are some guidelines of suggested workouts for you to ensure a steady and healthy recovery that will be coming out shortly but for now, you should be resting and doing some walking, stretching and easy swimming if you want to stay loose. Ironman is HUGE. It will take a little time to wind down. You will feel bouts of sudden emotional waves welling up inside of you and may even just start crying for no apparent reason. Don’t feel weird about that, it’s totally natural, let it happen and smile!!!!

Special thanks to the IM LOU folks who came out to swim and ride alongside the vineman participants at the aquabike event as well as the others who came out to be the best darn cheerleaders a person could ask for. From the signs on the bike course to the party on the run course, you made the day that much more memorable for your team mates. Your day is only 4 weeks away!!!! If you did complete the full aquabike, be sure you listen to your body and recover from the effort before you tackle your long run. Some of you did a good chunk of running while cheering yesterday at Vineman. If you went long during that day, you get a hall pass. If not, block out a good chunk of quality run time to get your long run in early this week.

Yes, this week is the final push for IM LOU participants before taper. Take good care of yourself and be smart.

Finally, we said our formal “goodbye” to Leslie Marsden this morning at the victory banquet. She will be going back to school in the next couple of weeks and will miss the epic adventures of IM Louisville and a few of the remaining workouts; but know that she will be there in spirit and online, watching each and every one of you as you cross the finish line on Ironmanlive.com. We had a great season with Leslie as our manager, someday she will return as a participant and will one day be Iron herself. It’s only a matter of time girl!

In this week’s email:

1) Memories & Race Reports (Vineman Participants)

2) The week ahead

3) IT 2010 update.

1) Memories and Race Reports - While the event of the past 48 hours are still fresh in your head, write them down! Reading back on several past race reports, the coaches all recall the fond memories of the day and the lessons learned each time. We know you all faced some demons out there at Vineman; be it a blister the size of Utah bursting while you were running or the sight of a team mate running alongside you in flip flops for 4 miles just to be sure you didn’t stop, those memories will be forever etched in your chronicle of the season if you write them down. It’s a great way to say “thank you” to your friends and family who help you with your fundraising campaign. They will also be able to better understand what you went through and how incredible the experience was and will continue to be.

2) The week ahead -

Monday - OFF

Tuesday - Swim & Bike

SWIM

Warm Up

300 (G2=400, G3=500) L3

4×50 (CU,s) L4 10” RI

4×50 (SAR,s) L4 10” RI

4×50 (Choice,s) L4 10” RI

Main Sets

3×100 L6 on an interval that gives you 15”R

3×300 L5 on an interval that gives you 20”R

Focus on your rhythm and a relaxed, steady stroke

3×100 L6 on an interval that gives you 15” R

3×300 L5 on an interval that gives you 20”R

Focus on a different technique for each one

3×100 L6 on an interval that gives you 15” R

(G3 + 3×100 L5 extended stroke 15” R)

Warm Down

200 L4

Totals: G1=3800 G2=3900 G3=4300

BIKE - 90′ Long hill climb (Optional Mt. Diablo Hill Climb at Sports Basement in Walnut Creek @ 6:15 PM)

Wednesday- Run & Stretch

RUN - 80′ @ lvl 5

STRETCH ~ 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 Bike & Run (brick)

BIKE - 60′ TR-6 (Progressive Speed) - or road ride with increasing cadence during work set to a max of 110 rpm (flat to slightly rolling terrain)

RUN - 20′ @ lvl 6 immediately following the bike.

Friday Swim & Stretch

SWIM

Warm Up

300 (G2=400, G3=500) L3

4×100 (CU,s,CU,s) L4 10” RI

Main Set

Swim ladder

200-400-600-600-400-200 L5 try to maintain the same pace throughout

(G3 add one 800 in the middle of the ladder)

4×100 descending (L4-5-6-7) on an interval that gives you 15” on the L4

(G2=6×100 descend 2 groups of 3)

Warm Down

200

Totals: G1=3700 G2=4000 G3=4700

Stretch - See Wednesday’s workout.

Saturday - Bike - OYO - 80 miles with one sustained climb of 30′ during work set.

Sunday - Coached WO - Swim & Run (NEW NORTH BAY LOCATION)

SWIM - Open water @ Lake Sonoma (Yorty Creek Swim Area) - Cloverdale. Your teammates in the North Bay invite you to come experience the fun of swimming at Lake Sonoma. All those mornings that you slept in until 7:00AM because Lake Del Valle or Aquatic Park is close to your house meant a lot of driving for your fellow team mates who were car bound in excess of two hours to come swim with you. Please show team spirit by coming up and swimming at this hidden gem of the wine country.

· Yorty Creek Swim area.

· Ready to swim at 8:30 AM

RUN - 13 miles @ Lvl 5. We will drive from Yorty Creek down the hill to a favorite run route used by Redwood Wine Country run teams throughout the year. Driving time to the run is about 20 minutes. Fully supported aid stations will be available. (see below)

LOGISTICS:

Driving Directions to Yorty Creek:

101 N to Cloverdale Exit
First RIGHT on South Cloverdale Blvd
First LEFT on Treadway Dr
Second RIGHT on Foothill Blvd
Fourth LEFT on Hot Springs Rd
Take this road for 4-5 mi to Yorty Creek Recreation Area (Big Parking Lot and Picnic area at the end)

FYI: Hot Springs Rd is a very windy, narrow rd.
There is a strip mall/shopping center right before the climb up the hill to the lake. These shops are your best bet for bathrooms.

Directions to Run location (from Yorty Creek Rec Area):
Follow Hot Springs Rd down from the lake
RIGHT on Foothill Blvd
LEFT on Treadway
LEFT on 128/S. Cloverdale Blvd
RIGHT on Citrus Fair Dr.
Turn RIGHT into Cloverdale Old Transportation Station

You will see a big parking lot with the old clock tower above a small building. Parking is free and there are bathrooms…but I believe a key is required to have access to them.

We will run along Asti Rd which follows Hwy 101.

The intersection of Asti and Airport (the 1st Airport Rd) is 1.88 mi from the start (possible OYO water stop)
The intersection following the intersection (road is not labeled on map) of Asti and Airport (the 2nd Airport Rd) is 3.3 mi (suggested turn around)

2 loops on this course would give a total of 13.2 mi
Water stops at mi: 1.9*, 3.3, 4.7*, 6.6, 8.5*, 9.9, 11.3* (*if weather dictates)

3) IT 2010 - Just a quick note to get the word out.

Coach Dave is coming back to be head coach for 2010. He is lining up a first class coaching and support staff to ensure a memorable year once again.

Logistics for next year are taking shape and it looks like the Greater San Francisco Chapter of Ironteam will be offering the opportunity to race at three venues in 2010.

We will offer Vineman (Full Distance - 140.6 miles) event for 2010 and the “aquabike” event (2.4 mile swim & 112 mile bike) as an option for people who are unable to run for one reason or another but want to train for endurance and help battle blood cancer in the process. http://www.vineman.com/triathlon.htm

We are pleased to announce that Ironteam 2010 in the Greater San Francisco Bay Chapter will also be supporting athletes who can secure THEIR OWN SLOTS for Ironman Canada in Penticton, British Columbia and Ironman Louisville, KY.

· Why must athletes secure their own slots? - The WTC (World Triathlon Corporation) no longer sells slots or allocates slots for ironman races to any charitable causes, regardless of the organization. LLS can no longer get any slots for Ironman branded races.

· Why Canada? TNT has a rich history racing at IM Canada and the location is one of the most picturesque in North America for racing. While slots will sell out quickly over the internet, there will be a time frame when the slots will be open to get for those who want them badly enough. In addition, there are slots called “Community Fund” slots that are more expensive ($1100 - $1300) but over half of the cost is tax deductable and they are much easier to acquire as they do not sell out in a matter of hours, but often in a matter of months. For more info: http://www.ironman.ca/

· Why Louisville? TNT started going to IM LOU in 2008. The unique time trial start and beautiful horse country provide for a memorable backdrop for racing. Also, because of the unique start, more slots are allocated and the race is easier to procure a slot for than any other Ironman branded event in North America. TNT expects that the less expensive general entry slots will still be available at the time of kickoff in November. http://www.ironmanlouisville.com/

Again, Great work out there Vineman folks, you made us proud!

Dave, Doug & Nancy.

This entry was posted on Wednesday, August 5th, 2009 at 10:44 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.