Friday, October 22, 2010

News for Week of ROCKtober 24, 2010

WEEKLY WORKOUTS

Great job on week three! If you're keeping track at home -- and you attended all the workouts -- you logged 15-18  miles on the bike, ran over 11-13 miles and swam 7300 yards!

CLICK HERE for this week's workouts. 

Want to rock more workouts this weekend? Here are a few on the calendar:
SATURDAY BIKE: The main group is leaving Bike Cycles at 5:30a! The main out-and-back course is nearly 70 miles - but riders can cut the distance to suit their needs. We are riding down to Fort Fisher and back, staying next to the river and ocean to keep the temperatures a little warmer than going out into the country like we did last weekend - we froze!  Plus, we will do a short run upon return.
A second group is leaving from the Harris Teeter on Sanders/Carolina Beach road. We will leave the parking lot at 6:10a and head north on River Road to catch the main group. Once we connect, we'll head south to Fort Fisher Ferry and back for a 32-ish mile ride.
SUNDAY RUN @ 6am at Battleship.  We'll run the B2B half marathon course.  Afterward, we'll drive down to WB and swim the channel around 8:30am. If you'd like to participate, please RSVP to Leanne LaFave for details about the swim by 5:00pm on Saturday.




CONGRATS

Congrats to Beth Sheppard on her incredible race last Sunday! She did the Duathlon at Veteran's Park. It was a 5K Run - 15 Mile Bike - 2 Mile Run. She placed fifth overall for the women and first in her age group. Plus, she ran her fastest ever 5K! Here are her results:
5K Run: 24:43  --  Bike: 54:27  --  2Mile Run: 17:09  -- Total: 1:38:26
CLICK HERE to see the latest results and successes for our club!


TRACKING YOUR WORKOUTS

Speaking of keeping track at home......have you ever logged your workouts? There are a zillion ways and places to track your mileage and yardage, but do you know why it's important? There are two main reasons to track - motivation and accountability. 
First, tracking what you've done on the road, on your bike or in the pool will keep you motivated. I have used a spreadsheet this year (thanks, Brian Coughlan!) to track my swim/bike/runs/races. I know that I've swum 159,580 yards (that's 90 miles!), biked 1025 miles, and run 346.3 miles. That's pretty motivating! In addition to the spreadsheet, I've started tracking little victories on a monthly calendar. I know that on June 6, I completed my first 40-mile bike ride. On May 13, I ran 10 x 200's at the track and each 200 was within 2 seconds of each other. On March 25, I swam my fastest 100 yards at 1:22. I make sure I write these down so that when I've had a slow day, or when I'm going into a race, I can look back and see victories! That motivates me to get out there and be my best.

Tracking also keeps you honest. Looking back at my tracking, I can see that I did not run enough before my Olympic distance triathlon. I probably could have fit in a few more bricks and some slower, longer runs. I can see where I missed days -- and subsequently my performance was lackluster at the next practice. I am accountable to those empty blanks on my calendar.

Want to start tracking? Try it, you might like it! Plus, you can bet there's an app for that. Here are some great resources:



 
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