Week of September 28 – October 4, 2015

Congratulations!

Congratulations to all of the athletes who raced this past weekend:

• Augusta 70.3
  • Dan Samatulski
  • Andrew Carroll
  • Martha Centeno
  • Melissa Daly
  • Michael Melton and Kyle Coon
  • Gerard Hubbard
• Ironman Chattanooga
  • Sincy Curley
  • Trent smith
• Hutchinson Island Triathlon
  • Bill Freyer
  • Jose Lopez
  • Hector Torres
• Six Gaps
  
  • Tim Boyd
  • Jennifer Hogan
  • Jay Strates
  • Sean McEntee
  • Karen Bhilar

I have been coaching for 13 years, and each time I see an athlete cross the finish line it brings me great joy of their accomplishments. As Coach and an athlete, I could understand the inner battles that we have when we are in the battlefield of race day. Therefore, keep on the good work and fighting out those inner wars that we have within ourselves.  Keep up the good work!

Calendar 

Enclosed you will find the breakdown for this weekend:

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time	5:30 AM	5 am	5:30 – 6:50 am	5 am	5:30 – 6:50 am	7:30 am	OFF
Sport	SWIM	Bike trainer / Run	Swim	Track	Swim	Bike/Run
Note						2:30hr – 3 hours / 20 min run
Location	Aquatic Center	Dtwn	Aquatic Center	Dtwn	Aquatic Center	UCF Research Pkwy

Weekend Update – September 26 – 27, 2015

Hello Athlete,

We have several athletes racing this weekend, make sure you reach out to them and wish them luck:

• Augusta 70.3
  • Dan Samatulski
  • Andrew Carroll
  • Martha Centeno
  • Melissa Daly
  • Michael Melton and Kyle Coon
• Ironman Chattanooga
  • Sincy Curley
  • Trent smith
• Hutchinson Island Triathlon
• • Bill Freyer
  • Jose Lopez
  • Hector Torres
• Six Gaps
  • Tim Boyd
  • Jennifer Hogan
  • Jay Strates
  • Sean McEntee
  • Karen Bhilar

Workout Update

This is a friendly reminder of our weekend workout.

Saturday, September 26, 2015

Group Training

Location: Lucky’s Lake

Time: 7:30 am

Description: Brick

• Swim: 2 laps
• Bike: 40 min
• Run: 20 min

Sunday, September 27, 2015

Run – On your own

Duration: 90 min

Description:  walk 20 sec after each mile. Effort: Aerobic

CFL Tri Club Weekly Update – September 14 – 21, 2015

Shut up in There! What really goes in your head while you are running? The difference between a good run and a crummy one begins in your brain. If you believe a workout will be tough or if you focus on feelings of boredom or fatigue, your body will follow your mind, making it more difficult to have an enjoyable outing. The good news is this mechanism works in revers, too. If you can catch yourself in the act of negative thinking, it’s possible to turn your mind – and your run – around. Have you hear the following voices in your head: The whiner: “I can’t believe how much long I have to run.” Focus on the next walk break or the next run segment. Look forward to the next tree or benchmark. The Inner Lazy Man: “I’m too tired.” Try repeating positive self talk. The Inner Snail: “I’m too slow.” If you don’t push yourself, you won’t get faster. Other runners may be doing speed work and working harder than you. Use that as your inspiration. Feed off their energy and pick up the pace a bit. Literally! In other words show up to practice! Calendar  Enclosed you will find the breakdown for this weekend: Mon Tue Wed Thu Fri Sat Sun Time 5:30 AM 5 am 5:30 – 6:50 am 5 am 5:30 – 6:50 am 7 am OFF Sport SWIM Bike trainer / Run Swim Long Run Swim Bike / Run Note 2 – 4 hours Location Aquatic Center Dtwn Aquatic Center Dtwn Aquatic Center Kilarney Station Sponsors Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.