Weekend Update: July 15-16

Saturday, July 15, 2017

Bike / Run

  • Group A: 5:00am riding out of Downtown Y
  • Duration: 4 hours followed by 30 minute run
  • Group B: 6:30am riding out of Advanced Cycles
  • Duration: 2 1/2 hours followed by 30 minute run

Sunday, July 16, 2017

Long Run

  • On your own
  • Duration: 10-12 miles
  • Breakdown of workout:
    • Warmup: (25 min)
      • 15 min easy, then 4 x 30 sec build with 2 min easy
    • Main set: (60 min)
      • 4 x 15 min as: 12 min @ tempo or half-marathon pace, 1 min walk with 2 min easy jog
    • Cool down: (5 min)
      • 5 min easy jog


Swimming in Hot Water – Beware!

It is summer time! We all love jumping in our lake that is behind our house! It might be alligator free; however, it might have a Brain – eating amoeba! Naeglera Fowleri is a Brain Eating amoeba located in the water! Amoebas are single-celled organisms. The so-called brain-eating amoeba is a species discovered in 1965. It’s formal name is Naegleria fowleri.

Naegleria loves very warm water. It can survive in water as hot as 113 degrees Fahrenheit.

These amoebas can be found in warm places around the globe. N. fowleri is found in:

  • Warm lakes, ponds, and rock pits
  • Mud puddles
  • Warm, slow-flowing rivers, especially those with low water levels
  • Untreated swimming pools and spas
  • Untreated well water or untreated municipal water
  • Hot springs and other geothermal water sources
  • Thermally polluted water, such as runoff from power plants
  • Aquariums
  • Soil, including indoor dust

Therefore, word of caution… don’t be jumping in any lake that is 85 + degrees!

Weekend Schedule – July 7 – 9, 2017






5:00 AM

6:30 AM

Group A: 5:00 am / Group B: 6:30 am



DTWN YMCA – Howard Track Middle School

Lucky’s Lake Swim

Group A: Downtown YMCA / Group B: Starbucks Lee Vista / 436


1h 30m

1h 30m

Long Brick


Speed Work


Group: A: 4 hour bike / 2 hour run / Group B: 2:30 hour bike / 45 min run


Please bring water and nutrition

Aquatic Center Closed

Bring your nutrition and get ready to Rumble!