Week of January 26 – February 1, 2015

Countdown to races!

  • IM 70.3 Puerto Rico – 49 days
  • IM 70.3 Haines City – 79 days
Congratulations to all of the athletes who raced this weekend at Celebration Half and Full Marathon!
Head for the Hills! 
Hill running has become a popular activity for fat-burning Hit cardio workouts, but research out of South Dakota State University shows that it also can improve long-distance running. In the study conducted at Avera Sports Institute in Sioux Falls, South Dakota, runners in the hill group performed 30 – sec intervals on treadmills seta tat a 10 percent incline twice weekly for six weeks. By the end of the experiment, running economy improved in this group to the same extent as it did with longer intervals on a level grade – a training method already proved effective for distance runners. Therefore, when a hill workout his prescribed, please follow it as much as possible, cause it will help you in shelling run, 
Training Schedule








Time: 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7:30 am 6:00 am
Location: Aquatic Center Downtown YMCA Aquatic Center Downtown YMCA Aquatic Center Lucky’s Lake Dr Philips YMCA
Sport Swim Bike/Run Swim Bike/Run Swim Breakthrough Brick – 40 min swim / 2 hour bike / 1 hour run Run
Duration: 90 min 2 hours 90 min 2 hours 90 min 2 – 3 hours 90 min – 120 min

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