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Run Focus – Week 2

Week of November 21 – 28, 2016

Hello team

I hope you are all have a good Holiday week. Keep in mind that there is more sugar and fat in most recipes than is needed; therefore, don’t throw away your hard work to please your family…. cause they will say that “you are too thin”, ” you look sick”, and “you need to eat something”. Do not fall into these holiday traps of overweight people making you feel bad so you can end up like them. Stressed and depressed cause they eat their feelings !!!

Please be active!!

Schedule for this week: 

Wednesday, November 23, 2016 – 5 am / Downtown YMCA – Tempo run – Coach Julian

    Thursday, November 24, 2016 – Thanksgiving – 45 min easy on your own

    Friday, November 25, 2016 – 5 am / Downtown YMCA – Run Speed work – Coach Julian

    Saturday, November 26, 2016 – 7 am / Lee  Vista and 436 – Bike Speed work – Duration: 2 hours 30 min – Coach Julian

    Sunday, November 27, 2016 – on your own – Clay Road or 10 miles

    Monday – Swim

    Hello team

    Still at the airport in MCO. They are redoing the trams and we are stuck. 

    Please do the following swim:

    Start strong, finish strong, saying to yourself, “I am doing what it takes.”

    Warm up: 500 Free

    Kick/Swim: 500 alternating 50s of flutter/free – you can use fins

    Swim: 8 x 100 Free on 1:30 . If 1:30 is to fast and doesn’t give you at least ten seconds recovery recovery. Please choose a send off interval with at least 10 – 15 sec recovery 

    100 easy

    3 x 500 on 7 min or ten

    – Swim – Alternating 25s of Free/Choic

    – Pull – breathing sequence: by 25 every 3, 5, 7, 9…

    – Swim – all free

    Kick: 4 x 25 w/ fins on 30

    Swim: 8 x 75 alternating 25s of Free/non-free/free on 1:15

    Swim 8 x 25 choice on :30

    Cool Down: 200

    Friday Tonight – Club Social


    Good morning team ,

    We are having our happy hour tonight at 5:30 pm at Carmel restaurant in Winter Park! 

    140 N Orlando Ave

    Winter Park, FL 32789

    United States

    We are going to be celebrating a few things, our  athletes recent accomplishments and saying goodbye to Leslie Wolcott. Leslie will be moving on Monday up to North Carolina. 

    Come and say goodbye and have a drink. The club will order appetizers. 

    Look forward on seeing you there. 

    September 6 – 7, 2014

    Good morning team, 

    I hope you are all doing well. Enclosed you will find the breakdown for this weekend.  I can not emphasize how important it is for you to practice with your hydration and nutrition especially during training. Many people try to nail down their nutrition just a few weeks leading into their big race and they have GI issues or their body just breaks down. That is the last thing you want. Therefore, make sure you are at least taking 1000mg of sodium if you are a heavy sweater and followed with water. Also, make sure you also eating!  Of course don’t have a feast on the bike, but based upon our workshops that we have had, you know how much you should take.  Keep up the good work. 

    Workout:

    Saturday – September 6, 2014

    • Location: UCF Research Parkway
    • Duration: 3 – 5:30 hours
    • Description: 
      • Warm up: 20 min at cadence of 90 rpm 
        • Accelerators: 5 x 1 min build to 100% of FTP with 2 min easy
        • Total Warm up: 35 min
      • Main Set:
        • Olympic: 4 x 25 min at 95% with 10 min at 70% 
        • Half: 4 x 25 min at 90% with 20 min at 70%
        • Ironman: 
          • 4 x 30 min at 85 – 90% with 15 min at 70%
          • 1 hour at 70 -75%
          • 3 x 10 min at 90% with 10 min at 70%
      • Cool Down: 
        • The last segment of your set will be your cool down. Then get ready for your run. 

    Sunday – September 7, 2014

    • Location: Downtown YMCA
    • Duration: 90 min – 2 hours
    • Description: 
      • Olympic: 8 miles at Zone 2 walk 20 sec every mile
      • Half: 14 miles at Zone 2 walk 20 sec every mile
      • Ironman:  15 miles – 16 miles
        • 11 miles at Zone 2
        • last 3 miles at Zone 3 (Tempo)

    Make sure you stretch and foam roll.