Week 8 August 17th-22nd
Happy week 8!
Never give up, if you still have something to give!
Check out this comment from one of our past years' participant......
“3 miles baby!!! I just ran over 3 miles this am. This is going from a couch potato to a super athlete since May 30th (Just kidding, but I am proud.) I am feeling like I may have a chance to really complete the sprint triathlon I am signed up for. The swimming and biking are going really well and I am feeling like a tough chick!!!”
That’s the kind of thing we love to hear! If you have any successes you would like to share, both to pat yourself on the back, and to inspire others, PLEASE email them to me so we can all share in the journey!
Don't forget September 1st is the registration deadline so I can adequately plan for the right amount of people, and order t-shirts. Online registration can be completed here https://www.racerpal.com/register/WonderWoman/
Speaking of t-shirts.....I would love to hear any ideas and suggestions for this year's cute and catchy t-shirt design. I love the 'girly stick figures' that you will see on the registration page, and would like to have them included in the design. Drop me a line by email or phone if you have a brilliant idea :)
Now (drum roll please), here are the instructions for this weeks training…..
Monday: Run 30 Minutes, Strength Training
9 and 8/45 - 9 minute warm-up followed by 8 minutes jogging and 45
seconds walking for the remainder of the run.
Tuesday: Swim 500 yards (meters)
Warm-up: easy 50 swim
Main set: 8 x 50's swim freestyle -10 seconds rest between each
Swim down: 50 swim easy
Wednesday:: : Run 50 minutes
9 and 7/1 - 9 minute warm-up, then 7 minutes jog, 1 minute walk for the
remainder of your run. Remember, as we up the distances, injury
prevention is key! Try to keep your Heart Rate Low!
Thursday: Brick Workout 30 Minute Bike/10 Minute Run/20 Minute Walk
Follow the steps of the brick as you did the week before. Remember on
the run, warm-up for 2 minutes then 3 minutes run/1 minute walk for the
remaining 8 minutes. Then a 20 minute brisk walk.
Friday: Swim 500 yards (meters)
Warm-up: swim 50 easy
Main set: 16 x 25's swim freestyle - 5 seconds rest between each
Swim down: swim 50 easy
Saturday: Group Training/Bike 17 miles, Walk 30 minutes
Make sure to warm-up, cool down and don't forget to stay hydrated! Are you working on your pre-race nutrition?
Walk: 30 Minute
Keep the walk brisk. This will act as great means of active recovery.
Happy week 8!
Never give up, if you still have something to give!
Check out this comment from one of our past years' participant......
“3 miles baby!!! I just ran over 3 miles this am. This is going from a couch potato to a super athlete since May 30th (Just kidding, but I am proud.) I am feeling like I may have a chance to really complete the sprint triathlon I am signed up for. The swimming and biking are going really well and I am feeling like a tough chick!!!”
That’s the kind of thing we love to hear! If you have any successes you would like to share, both to pat yourself on the back, and to inspire others, PLEASE email them to me so we can all share in the journey!
Don't forget September 1st is the registration deadline so I can adequately plan for the right amount of people, and order t-shirts. Online registration can be completed here https://www.racerpal.com/register/WonderWoman/
Speaking of t-shirts.....I would love to hear any ideas and suggestions for this year's cute and catchy t-shirt design. I love the 'girly stick figures' that you will see on the registration page, and would like to have them included in the design. Drop me a line by email or phone if you have a brilliant idea :)
Now (drum roll please), here are the instructions for this weeks training…..
Monday: Run 30 Minutes, Strength Training
9 and 8/45 - 9 minute warm-up followed by 8 minutes jogging and 45
seconds walking for the remainder of the run.
Tuesday: Swim 500 yards (meters)
Warm-up: easy 50 swim
Main set: 8 x 50's swim freestyle -10 seconds rest between each
Swim down: 50 swim easy
Wednesday:: : Run 50 minutes
9 and 7/1 - 9 minute warm-up, then 7 minutes jog, 1 minute walk for the
remainder of your run. Remember, as we up the distances, injury
prevention is key! Try to keep your Heart Rate Low!
Thursday: Brick Workout 30 Minute Bike/10 Minute Run/20 Minute Walk
Follow the steps of the brick as you did the week before. Remember on
the run, warm-up for 2 minutes then 3 minutes run/1 minute walk for the
remaining 8 minutes. Then a 20 minute brisk walk.
Friday: Swim 500 yards (meters)
Warm-up: swim 50 easy
Main set: 16 x 25's swim freestyle - 5 seconds rest between each
Swim down: swim 50 easy
Saturday: Group Training/Bike 17 miles, Walk 30 minutes
Make sure to warm-up, cool down and don't forget to stay hydrated! Are you working on your pre-race nutrition?
Walk: 30 Minute
Keep the walk brisk. This will act as great means of active recovery.
Is there a location yet? I really liked training at the location site last year to get my mental "game" ready.
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