From: Jamie Morton
To: Genesis Multisport Club
Subject: Multisport Update (1/16/08)
We're used to sacrifice. If you've been an athlete for very long--whether in multisport or some other area--you know what it's like to sacrifice. You sacrifice by waking up early, pushing your body farther than it wants to go, and surrendering your time to training. You know how to sacrifice; you might even enjoy it. But why do you do it?
Whether you're a first-timer or an old-school multisport competitor, let me know what motivates you. If there's a service that GMC can offer that's going to help you meet your goals, I want to know about it. I'm interested in helping beginners learn how to swim, intermediates perfect their form, and long-time competitors continue to increase their performance. So you guys who have been competing for a while, don't let me leave you out! Let me know what you need to reach new levels with your training.
*Where are the Mommies?!
Okay, mommies. Where are you? I had plenty of requests for keeping the mommy group time slot, so I want to see some butts in the saddles this Tuesday!
*Workout Blog
Last week, I established a GMC blog that I'll keep updated with weekly workouts, handouts, and updates. It's at http://genesismultisport.blogspot.com/.
*Sponsorship Opportunities
Earlier this week, I passed on the information about applying for sponsorship with Polar heart rate monitors. I also want to make you guys aware of another opportunity to join a sponsored team via Iron Wil's Through Th3 Wall blog (www.throughth3wall.com). These guys aren't going to be looking so much for record-breaking times, I think, as positive contributions to the whole. They've got some really great sponsors, so this could be a wonderful opportunity!
*Schedule for the Upcoming Week
Thursday:
5:30 a.m. technique swim workout at Rock Road
9:30 a.m. run/swim at Rock Road (meet in the front lobby, dress warm)
6:30 p.m. technique swim workout at West Central
Friday:
6:00 a.m. track workout at Rock Road (indoors, meet next to the cycling studio)
5:30 p.m. bike workout at Rock Road
Saturday:
It's not going to be above freezing, so plan on biking inside this weekend.
10:00 a.m. long run, leaving from Genesis Rock Road parking lot. Plan on 7 miles (which is what the olympic and half iron plans call for), 3.5 miles if you think of yourself as a beginner. Dress warm!
12:00 p.m. Beginner swim clinic at Rock Road
12:30 p.m. Indoor long bike at West Central. This is not the usual time, but we can't ride indoors at 9:00 a.m because there's a class in the cycling studio. Plan on riding for at least two hours. Once again, I'm at Rock Road all day, so please bring your own music or other entertainment, and bring in your bike and trainer, if you have one. Alternatively, you can do your own long ride on a trainer at home. Just be sure you get those long, steady workouts in! Those long rides and runs are the bread and butter of your base building.
Sunday:
12:00 p.m. Indoor long ride at Rock Road. Same deal as with West Central, guys. Bring music, and your bike with a trainer, if you have one. These long workouts are your opportunity to get you training volume in with other people, but either way be sure you get in one long ride a week!
1:00 p.m. Beginner swim clinic at West Central
2:00 p.m. long run, leaving from Genesis West Central parking lot. I'll be teaching the beginning swimmers in the aquatics area, so figure out pace groups and a route. Plan on 7 miles, if you're pursuing olympic or half iron dreams this season. Try from 3.5 miles if you're in more of a beginner mentality. Dress warm!
Monday:
5:30 a.m. endurance swim workout at West Central
6:30 a.m. technique bike workout at West Central
5:30 p.m. bike workout at Rock Road (in the cycling studio)
Tuesday:
5:30 a.m. track workout at West Central (still meeting at the indoor track)
9:30 a.m. bike/swim mommy group at Rock Road (meet at the cycling studio)
5:30 p.m. endurance swim workout at Rock Road
6:30 p.m. tempo run (uncoached, plan on 3 miles after you finish your swim)
Wednesday:
5:30 a.m. tempo bike workout at West Central
E-mail me with questions and comments. See you guys out there!
-J
Jamie Morton
jamielynnmorton@gmail.com
jmorton@genesishealthclub.com
316.841.6593
http://trihardist.blogspot.com
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