News - October 28, 2010

WORKOUT NOTES

ATTENTION: Friday Run - Friday's run at 5:45am at the YWCA is a self-coached run! Coach LaFave will be leading Field Day for the students at Holly Tree Elementary and won't be there to track your run. So, your mission,  if you choose to accept it, is to pick one of these options for your run workout:

Option #1: Run easy to the light at Pine Grove/Holly Tree. Tempo run back to YWCA (tempo=comfortably hard). Strength Workout: Two sets of Jumping Jacks, mountain climbers, and squat jumps for one minute each.  Again - run easy to light, tempo run back. Stretch!

Option #2: Jog to Holly Tree Elementary, thru the field, straight down Bragg, Rt. on Pine Valley to Robert E. Lee Loop.  Run the Robert E. Lee loop (from Pine Valley Drive to Pine Valley Drive (2.5 miles) at tempo pace. Return to YWCA with an easy jog back. Strength Workout: Two sets of Jumping Jacks, mountain climbers, and squat jumps for one minute each.

Option #3: Long, easy jog around Robert E. Lee Loop and back. Stretch.

WEEKEND WORKOUTS

Saturday: Meet at BikeCycles @ 5:30am for a long ride. Distances and route to be determined that morning based on the weather.  Please remember to dress in layers for warmth! The temperature is forecasted to be in the 50's. Post-Ride Run to Wrightsville Beach loop and back to BikeCycles.
Sunday: Start at Wrightsville Beach Police Station for a low intensity run at 6am! Choose from a five or ten mile run. Post-Run Swim in the channel around 9am. We will swim the B2B course from the Seaside Club to Seapath. [High Tide is 1:53. Low Tide is 7:18am].

CONGRATS

Congratulations to Brian Campbell and Nicole Ferguson. They were both award qualifiers in the Inside-Out Sports North Carolina Triathlon series. Brian Campbell placed first in his age-group for the state-wide points series with a total of 39508 points. Nicole Fergusen placed seventh in her age-group with a total of 36098 points. Here is a photo of Brian receiving his first place prize at the annual banquet earlier this week:

Each year, Set-Up Events creates a ranking for you based on your event time and the type of event you raced. CLICK HERE to find your ranking for 2010. Award qualifiers (like Brian and Nicole) compete in at least five IOSNC events. Their score is based on their five best times. 

Best wishes to Billy Block! He is running the Marine Corps Marathon  in Washington, D.C. on Sunday at 7:00am. This 35-year-old race has been dubbed the  "People's Marathon" and is known for its scenic course -- past memorials and through the National Mall -- and for its 25,000 participants and countless spectators.  CLICK HERE to read more.

FITNESS FOR LIFE CLINIC

Join Greg Konig for our first Fitness for Life Injury Prevention Clinic on November 18, 2010 from 6:30pm - 7:30pm! This opportunity to train with Greg is FREE but, space is limited to only eight YDubTriClub members. Plus, you must pre-register by November 15. CLICK HERE to register now!

TRI-YOGA

Holly Konrady is offering TRI-YOGA starting Wednesday, November 3! This special series focuses on yoga for athletes and consists of centering, infusing breath into movement, and stretching muscles worked during activities related to triathlon training and competition. Sequences will include poses that enhance balance, core strength, total body strength, and flexibility critical to swimming, cycling, and/or running. This one hour class is complete with relaxation and visualization techniques.

STARTING WED., NOVEMBER 3RD

TRI-YOGA WILL MEET EVERY WEDNESDAY from 6:00 – 7:00 PM

Soil To Soul

(Progressive Gardens)

6005 Oleander Drive

 Donations accepted * Please bring a mat & towel

This program is instructed by Holly Konrady, a 25-year triathlete and regular age-group winner. She is a certified fitness trainer and National Consultant for the Aerobics and Fitness Association, most recently adding yoga to compliment her own training. You may contact Holly for details -910-228-9623 or hollikon@aol.com. 

B2B-A-VOLUNTEER

The Beach 2 Battleship Ironman and Half Ironman organizers are looking for a few good volunteers! One of the critical ingredients in a successful triathlon is volunteers. Volunteers make it possible to conduct a safe, well-organized event. In a triathlon, volunteers are needed in a variety of areas. In all cases, volunteers will find their task fun and exciting. At the end of the day, they'll feel like they made a valuable contribution to the success of the race. They will also feel appreciated - triathletes are known to be a very appreciative group. It won't be unusual for many participants to thank you for your contribution during the race. 

Almost all of our volunteers return the following year. [In fact, I know a few volunteers-turned-athletes from last year's events!] You'll find the atmosphere to be electric. If you volunteer we urge you to be energetic and enthusiastic, but above all, HAVE FUN! CLICK HERE if you'd like more information or call Mary Toffolon at 910-251-9622 to sign up today.