Hello Gators,Below are the training opportunities for this week.  Note that I will soon discontinue sending these out via e-mail as it is redundant with what is being posted in Training Peaks.  The reason I've been doing it is that we were a bit out of sync in Training Peaks and, also, a number of you did not have Training Peaks accounts.  Both of those issues have been addressed.
Specifically relative to Training Peaks accounts, a number of new accounts were set up yesterday for most of the remainder of our current members (including those who were Tri Swim class participants).  As those of you that are joining as new members pay your registration fee, we will be setting up a Training Peaks account for you and you will receive an e-mail with your log-in information and a link to the Training Peaks site (note that there are also both iPhone and Android apps available for Training Peaks).
Here are this week's training opportunities...Monday and Wednesday, 10am-11am and 8:30pm-9:30pm: Tri Swim classTuesday:7:15pm-8:15pm: Running on the Y outdoor track (will be moved inside if inclement weather; meet me in the Y lobby shortly before 7:15pm)8:30pm-9:30pm: Yoga with MaribethThursday, 8pm-9:30pm: Indoor bike trainer workout on the Y pool deck.  Well, we've finally reached the point where it's getting dark early enough that we can no longer have evening outdoor rides, so we're moving back inside.  There are a lot of great benefits to utilizing a trainer (e.g. interval training, no need to have pace groups, no gnat swarms to ride through, etc.), so I hope to see many of you there.Saturday, 8:30am: Open water swimming at Blue Marsh to be followed by an optional bike ride or run.  The swim will be 45-60 minutes and the bike ride will include the 19 mile "Cujo" loop (named as such due to the evil nature of the hills on the loop, plus we saw a Cujo look alike on our last ride).  The run distance/duration/pace can be determined by any that choose that option.  We're also rapidly running out of OWS opportunities, so please take advantage while you can... If you've never joined us, please consider doing so as it's a great way to increase your comfort level in open water without the stress of a race.  If you are planning to attend on Saturday, please reply back so we can keep an eye out for you.
Let me know if you have any questions.  Have a great week of training!
Don

Hello Gators,An update for tonight... Due to a scheduling conflict, tonight's yoga session is canceled.  We will still proceed with the run workout, which will be the Training Peaks posted workout on either the Y outdoor track or, if there is inclement weather, moved to the indoor track or treadmills.  For those of you not yet set up on Training Peaks, here is the workout...10:00 easy jog40:00 tempo10:00 easy cool down
In case you are not familiar with what is meant by a "Tempo Run", it's a comfortably hard pace, but not over the top... Something you can sustain for multiple miles... A good way to determine your tempo pace is to take your average 5K time and add 30 seconds/mi to your pace.  So, for example, if you run a 28 min 5K (9:00/mi), your tempo pace would be approximately 9:30/mi.  And, at that pace, for tonight's workout you'd jog less than a mile to start, then do about 4 miles at the tempo pace, then end with another less than one mile cool down.... and then... stretch.  NOTE: If you are not now at the point where you can run 4+ miles, but would still like to join tonight's workout, please do so and just run less... Even if you just do the warm-up, one mile of tempo running, and the cool-down.
Regarding stretching, there is A LOT of debate about stretching... My primary tip on stretching is that if you are not currently having any issues, continue to do what works for you... Don't fix what isn't broken.  What I've found to work for me is...Pre-run: Little to no stretching.  If I do any, it's some dynamic stretching during my warm-up (basically just butt kickers and high knees) to get my heart rate up a bit.  I do typically do a one mile warm-up before getting to the main run, which is enough to loosen up my muscles.Post-run: I do about 10-15 minutes of post-run static stretching (various stretches held for about 20-30 seconds) regardless of run length.  I'm pretty old school on most of the types of stretches I do and can show them to you tonight if you'd like to know.  I do have a couple of IT band stretches that I particularly like.
I look forward to seeing you in the Y lobby around 7:10-7:15 tonight!
Don
From: nflsteeler8@msn.com
Subject: Gators: This Week's Training Opportunities
Date: Mon, 8 Sep 2014 14:33:18 -0400

Hello Gators,Below are the training opportunities for this week.  Note that I will soon discontinue sending these out via e-mail as it is redundant with what is being posted in Training Peaks.  The reason I've been doing it is that we were a bit out of sync in Training Peaks and, also, a number of you did not have Training Peaks accounts.  Both of those issues have been addressed.
Specifically relative to Training Peaks accounts, a number of new accounts were set up yesterday for most of the remainder of our current members (including those who were Tri Swim class participants).  As those of you that are joining as new members pay your registration fee, we will be setting up a Training Peaks account for you and you will receive an e-mail with your log-in information and a link to the Training Peaks site (note that there are also both iPhone and Android apps available for Training Peaks).
Here are this week's training opportunities...Monday and Wednesday, 10am-11am and 8:30pm-9:30pm: Tri Swim classTuesday:7:15pm-8:15pm: Running on the Y outdoor track (will be moved inside if inclement weather; meet me in the Y lobby shortly before 7:15pm)8:30pm-9:30pm: Yoga with MaribethThursday, 8pm-9:30pm: Indoor bike trainer workout on the Y pool deck.  Well, we've finally reached the point where it's getting dark early enough that we can no longer have evening outdoor rides, so we're moving back inside.  There are a lot of great benefits to utilizing a trainer (e.g. interval training, no need to have pace groups, no gnat swarms to ride through, etc.), so I hope to see many of you there.Saturday, 8:30am: Open water swimming at Blue Marsh to be followed by an optional bike ride or run.  The swim will be 45-60 minutes and the bike ride will include the 19 mile "Cujo" loop (named as such due to the evil nature of the hills on the loop, plus we saw a Cujo look alike on our last ride).  The run distance/duration/pace can be determined by any that choose that option.  We're also rapidly running out of OWS opportunities, so please take advantage while you can... If you've never joined us, please consider doing so as it's a great way to increase your comfort level in open water without the stress of a race.  If you are planning to attend on Saturday, please reply back so we can keep an eye out for you.
Let me know if you have any questions.  Have a great week of training!
Don