WTSC Tri Team 2010

169 comments

1 Mary { 11.18.09 at 11:10 am }

Can you remind me when the kickoff meeting is?

2 Diane { 11.18.09 at 6:26 pm }

The kickoff is Dec 10th at 6:30pm at the club. We’ll meet out front up near the TV until the BBall court is available.

3 Annmarie { 11.18.09 at 8:31 pm }

Reminder for those of you running the Turkey Trot on Sunday Nov. 22nd – I will be having pizza & salad at my house. I plan on having the pizza delivered around 2:30-2:45 ish.
See you Sunday.

4 Kate { 11.19.09 at 9:39 am }

Am I all set to start Master’s Swim next week (2nd Session)? Do I need to sign up at the club? Is anyone else starting next week? Does anyone go to the Friday night Yoga class at the club?

5 Diane { 11.19.09 at 10:50 am }

Hi Kate, I believe you are all set, but will verify with membership. I have done the Fri night class in the past (a while ago) and it was good. Not sure who teaches it now, but I’ve been happy with their yoga classes in general.

6 Diane { 11.19.09 at 11:44 am }

I have the following people who circled Swim Session II on their forms. They are all set to start next week! Kate , Christine , Melissa , and Jessica. Anyone else who is interested should sign up directly with the club through Jessica or Ashley. Tell them you are a tri program member.

7 Mary { 11.19.09 at 3:54 pm }

Wish everyone running the Turkey Trot the best of luck. Have fun.

8 Mert { 11.22.09 at 5:44 pm }

It was great seeing you guys and spending some quality time together. Attached you will find the “Lighthouse Cycling Tour of Puerto Rico” http://www.vueltapr.com it’s only 375 miles in 3 days

9 Diane { 11.22.09 at 8:36 pm }

What a great day it was today. Nice job everyone. From what I heard everyone was very pleased with their time. They are posted on cool running now if you want to check em out. Sarah rocked this one http://www.coolrunning.com/results/09/ma/Nov22_29thAn_set1.shtml

10 Diane { 11.22.09 at 8:37 pm }

Mert, Cary said NO WAY on 300+ miles in 3 days. Andy too. Is there a shorter version they could do i.e. 50 miles/day?

11 Mert { 11.23.09 at 6:55 am }

Diane,
Once I go to PR in February I will try to find what other events they have around the island.

12 Diane { 11.25.09 at 5:10 pm }

Happy Thanksgiving everyone. Have fun at the turkey trots, black Fri shopping, and other such activities this weekend.

13 Sarah { 11.26.09 at 7:08 pm }

I’m just catching up here after the weekend….What fun that was seeing everyone at the Turkey Trot!! Annmarie- Thank you for having us all over! Mert- that ride sounds amazing, but probably too far for me too. Maybe if there is a shorter option.
Happy Thanksgiving!

14 Kate { 11.27.09 at 11:33 am }

Happy Day After to all! I am wondering — What is your favorite post turkey day workout??

15 Diane { 11.27.09 at 3:32 pm }

Black Friday Shopping

16 Kate { 11.27.09 at 4:47 pm }

Diane! not you too! My crowd is burning up the laptops, cell phones, and pounding the pavement as they chase down the ultimate bargain!

17 Diane { 11.27.09 at 4:56 pm }

Tradition with Rachel, Michelle and Sharon. Was out at 6:30am but now I don’t feel well! LOL. Too much I guess…

18 Kate { 11.27.09 at 6:23 pm }

Too many sweet potatoes? I envy all who made a serious dent in their holiday shopping. Feel better Diane, and enjoy time with your kids.

19 Diane { 11.27.09 at 6:45 pm }

Not sure, maybe too many mixed nuts LOL. Kids are out tonight- teenagers Guess a game of scrabble is on with Cary.

20 Mary { 11.28.09 at 4:20 pm }

Stan and I registered for the Sudbury Spring Sprint. I wasn’t really sure what to put in for an estimated swim time. Will I be able to update that later. I think I put in 9 minutes.

21 Diane { 11.29.09 at 10:22 am }

Great Mary! I was going to suggest during out kickoff meeting that people register now for that race, and Danskin, since they fill so quickly. 9 min is fine for now. We’ll be doing our testing in Jan and then again in spring to get a more accurate time.

22 Melissa { 12.03.09 at 1:06 pm }

Hope everybody enjoyed their races and holiday. Wondered if anyone has attended the NE Multisport Expo? Registration is open for the event being held on March 20, 2010 at MIT in Cambridge. Maybe a team fieldtrip? http://www.multisportworld.com/

23 Diane { 12.03.09 at 1:12 pm }

Oh yes, my dear, this is something we do as a team. LOTS of fun!!! We often include a trip to the HUGE Trader Joes and local Japanese restaurant

24 Melissa { 12.03.09 at 1:57 pm }

Diane, sounds even better – free stuff, shopping, food – yeah!

25 Mary { 12.11.09 at 7:46 am }

Does anyone have a suggestion/recommendation for an bike trainer.

26 Diane { 12.11.09 at 7:49 am }

Go to Franks and he has ordered some for us. He did a great job last year getting a good one, so that is my suggestion.

27 Christine { 12.11.09 at 9:43 am }

Missed the new start, so am catching up…
kate, I love the 6 pm yoga class and hope to get there tonight…have deadline to clean out/move my 3,000 emails or i lose them.
How do you find the sites to register for the Sudbury sprint or any others we should be doing?
See you Sunday…I’m excited

28 Kate { 12.11.09 at 12:17 pm }

Christine – I can’t make tonight’s yoga, but hope to see you there another time. I’ve made it to the Saturday class with Kathleen – and the class is terrific!

29 Diane { 12.11.09 at 12:33 pm }

Christine, on the printed pieces of paper I gave you in your folder it has the website for the two races. But in case you can’t find it, the Sudbury race is at http://www.firm-racing.com.

There you can also link over to the July She-Rox race. This is not one that everyone will be doing. This was the old Danskin race. I will be there with a tent, volunteering, and coaching an 8-week program for it, as I do every year, so if you want to do it, I’ll be there with a group. Probably some of the group doing our winter program will do it too.

30 Jim { 12.12.09 at 1:13 pm }

35% off HR monitors at Amazon.com

31 Kate { 12.14.09 at 6:51 am }

Diane – yesterday’s workshop has activated my achillis tendonitis. I loved the workshop, and feel that the proper running form is the way to go. It would seem that by building up the core, and strengthening the proper muscles, my ankles would have the opportunity to heal and become strong. Do you agree?

32 Diane { 12.14.09 at 8:56 am }

hmmm… bummer Kate. It was a lot for one day, so it might have been too much for it. I would ask Michael what he thinks, but yes, building your core to hold your body in the right position “from the triangle” will definitely help. It also means you were on your toes, or stretching too much with your heel down–maybe too much lean?–although you didn’t look like it from the video. See what Michael says. Let me know. My muscles are a little sore today too. Not sure if it is from my run before the clinic, but I thought that was interesting and was wondering if others were too.

33 Mert { 12.14.09 at 9:07 am }

My shoulders & thighs are very sore and I only did the chi running clinic – no workout yesterday.

34 Diane { 12.14.09 at 9:14 am }

Good actually Mert, means we were using muscles that need to be strengthened.

35 Kate { 12.14.09 at 9:44 am }

I agree – I think we were waking up some muscles that haven’t seen much use? I’ll email Michael and get back to you.

36 Jessica { 12.14.09 at 4:15 pm }

The recipe for at home lara bars as promised during the Chi Running clinic (taken from my childhood friend Jessica’s bakery recipe site):

Maya Bars:

Makes 6 bars

2/3 cup walnuts
1 cup packed pitted dates (about 24)
2 Tbsp unsweetened cocoa powder, preferably Dutch-processed
2 Tbsp cacao nibs or finely chopped dar chocolate

In a food processor, pulse the walnuts until they are pebble sized pieces. Set aside in a medium bowl.

Place the dates in the processor and pulse until coarsley chopped. Process until they’re smooth and form a ball around the blade (At first, you will get lots of sticky pieces.) Add the cocoa and process until smooth.

In a bowl, knead the date mixture with the walnuts and cacao nibs until they stick together. If the mixture is too sticky, add more nuts or cacao nibs. If too dry, add a couple teaspoons of water.

On a cutting board lined with plastic wrap, shape the mixture into a long 1″ wide rectangle. Slice pieces with a sharp knife or roll into 1″ balls. Store leftovers in the fridge.

Lara-type Bars:

Makes 8 bars

1 cup packed pitted dates (about 24)-should yield around 1/2 cup date puree
1 1/2 cups dry ingredients (nuts, oats, fruit, etc)

In a food processor, pulse the dry ingredients until they are pebbble sized pieces. Set aside in a medium bowl.

Place the dates in the processor and pulse until coarsley chopped. Process until they’re smooth and form a ball around the blade. (At first, you will get lots of sticky pieces.) Continue processing until smooth and puree like.

In a bowl knead the date puree with the the dry ingredients until they stick together. If the mixture is too sticky, add more dry ingredients. If too dry, add a couple of teaspoons of water.

On a cutting board lined with plastic wrap, shape the mixture into a long 1″ wide rectangle. Slice pieces with a sharp knife or roll into 1″ balls. Store leftovers in the fridge.

Tasty Combos:
Cashew: 1/2 cup date puree+ 1 1/2 cup cashews
Almond Coconut: 1/2 cup date puree + 1 cup almonds + 1/2 cup unsweetened coconut (throw in some cocoa powder for an almond joy taste)
Almond Spice: 1/2 cup date puree + 1 1/2 cup almonds + 2 teaspoons cinnamon + 2 teaspoons nutmeg + 1 teaspoon ground ginger
Cranberry coconut: 1/2 cup date puree + 1 cup minced dried cranberries + 1/2 cup unsweetened coconut
Cheery Chocolate: 1/2 cup date puree + 1 cup minced dried cherries+ 1/2 cup cacao nibs

There really is no way of messing up the recipe. If it is too sticky, just keep adding dry ingredients. I have found that some of the wetter dry ingredients require more nots, but it is all trial and error!

37 Diane { 12.14.09 at 4:18 pm }

Thanks Jessica!!! I will try it this week.

38 Kim { 12.17.09 at 8:49 am }

Thinking of getting the X-Terra sale – anyone comment on the sizing? I am short so…. thinking of length as well. Do they run small or big? Thanks

39 Diane { 12.17.09 at 8:50 am }

They run small, see if they have a mens short Medium. I think that would fit you nicely. But, check the sizing charts before you buy to see if you within their recommendations.

40 Mary { 12.22.09 at 8:50 am }

Wondering if anyone received their written feedback from the running clinic. I haven’t.

I tried the silicon ear plugs today for the first time. I really liked them.

41 Diane { 12.22.09 at 9:44 am }

I sent Michael an email this morning about the videos. I’ll let you know what he says. No one has received them yet.

I like the ear plugs too. I still have vertigo though…not sure what that’s all about! Next step hydrogen peroxide in the ear.

42 Diane { 12.22.09 at 2:30 pm }

For you plantar facitis sufferers. Posting from USAT Coaching pages. I have done all of these things too and they do work. Biggest is making sure you stretch the calves, roll the shins, and make sure your ankles stay loose.

I went thru years of planter faciitis, with minor relief via “the sock”, the boot , rest, ice massage and have finally been cured by preventing the problem – Bobby McGee’s and other mechanical/gait advice corrected my stride mechanics (I was a sprinter in a previous life) which virtually eliminates all pain when combined with “active release” , i.e. hard dorsi flexion and planter flexion with the leg straight and the knee fully flexed, basically re-education of those dorsi flexors/plantar flexors. 100% pain and symptm free, all about releasing the tension in those ankles/feet/shins and calves to allow those joints to have max flexibility.
_________________________________________________________________________
What has worked for me in the past was to look directly to the calves.

1. Make sure bike pedaling mechanics are in good order first – in other words, are they riding like a runner? Just by actively bringing the toes towards the shins (thinking – visualize this) helps to actively stretch the calves (plus even out pedal stroke in most cases).
2. “Pain Free” by Pete Egoscue. One of the best books to have on your shelf. Basic kinesiology, no voodoo…but it works. Do the e-cises first thing in the morning after crawling out of bed. Takes no more than 8-10 min tops.
3. Active Isolated Stretching post runs. I know that Mattes has a book you can refer to, or you can go to the Wharton’s old school dvd (done probably 15 years + ago – but still good work).
4. Last but not least – trigger point tools to get out those pesky knots in the legs.

Before allowing him to continue running you have to make sure he’s honest with you on the level of pain he feels. If it is just a minor annoyance then he should be able to keep running while doing all of the above. If it’s to the point where it takes 10-15’ of very slow running to ease the pain (tightness) then he would be best served to take off and really focus on not just his calves, but probably the whole kinetic chain from there on up.

43 Annmarie { 12.26.09 at 2:22 pm }

What is the best way to store my wetsuits for the winter?

44 Diane { 12.27.09 at 8:36 am }

Not really sure about this one. Well, I just throw it in the back of my closet LOL.

45 Jim Bruce { 12.28.09 at 2:17 pm }

Annmarie, I usually fold mine however, I sent an email to Xterra and asked them. When I hear back I’ll let you know.

46 Mary { 12.28.09 at 2:31 pm }

I have mine laid out over a bin in the guest room closet. Stan’s is jammed into bag in the bottom of the closet. I’m guessing mine will be in better shape come June.

47 Jim Bruce { 12.29.09 at 12:33 pm }

Here is what Xterra recommends for storing your wetsuits.
To preserve the life of the wetsuit, always store your wetsuit lying flat in a temperate place. If hanging is necessary, use a thick, anatomical, plastic hanger. Be sure to fold legs up and drape over the shoulders of the suit. This will reduce stress to the shoulder panels and extend the life of your XTERRA WETSUIT.

If you must fold the wetsuit for traveling purposes, fold as stated below:

Fold legs up (ankles to shoulders)

Fold arms across in X motion

Mid-section folds up to shoulders

Don’t leave your XTERRA WETSUIT in direct sunlight or in temperatures above 90 degrees Fahrenheit.

48 Diane { 12.29.09 at 12:35 pm }

thanks Jim!

49 Jim Bruce { 12.29.09 at 12:56 pm }

Welcome. Can’t wait to get this party started, I haven’t swum in sooooooolong I hope I don’t sink to the bottom of the pool. Rick has been giving us a great workout and we are so jacked! (kidding….well Mellissa and Chris are anyway). See everyone soon

50 Diane { 12.29.09 at 1:51 pm }

I can’t wait either! Next week people

51 Gretchen { 12.29.09 at 11:21 pm }

I went to the doctor today…I’m cleared to start next week. Yoo Hoo.

Still coughing, but hopefully the training will clear out the remains of that!

52 Diane { 12.30.09 at 8:53 am }

Yay Gretchen!!!! See you next week.

53 Annmarie { 01.01.10 at 4:03 pm }

Thanks Jim for the info.

54 Diane { 01.06.10 at 1:06 pm }

It was great to see the morning group up and ready to go this morning! Can’t wait to see the evening group on the bikes tonight. Please don’t forget your HR monitors. VERY IMPORTANT for the testing today. Also, save the date of March 27th for our follow up swim taping clinic. It will be held at 6pm again. Let me know if you are interested. Pricing will be the same as last time.

55 Christine { 01.06.10 at 2:02 pm }

2010…i’ll finally learn to be a morning person! and i don’t even drink coffee. Please put me down for the swim taping on 3/27 and will we be social after? My house is nearby too so we could come here if you like. Jessica, thanks for the recipes…they look yummy. Happy New Year everyone…may we all be healthy and strong, and fast!

56 Kate { 01.08.10 at 9:47 am }

I am so excited to be training with such a great group! First week in, and we are rocking!

57 Diane { 01.08.10 at 10:23 am }

You guys sure are and the thing I like best is you look so happy doing it!

58 Jim Bruce { 01.08.10 at 11:10 am }

Put me down for the swim taping also!.

59 Diane { 01.08.10 at 11:24 am }

got it James. Did you get your revised plan?

60 Jim Bruce { 01.08.10 at 11:40 am }

Yes, thank you it looks fine.

61 Mary { 01.11.10 at 7:43 am }

Is anyone considering attending Yoga for runners with Michael from the Chi Running Workshop? It’s Feb 6th 1-4 in Natick. http://www.spiritbearpoweryoga.com/workshops

I’m thinking of it but must admit I’m I bit bummed we still don’t have his feedback or videos from the running clinic.

Mary

62 Diane { 01.11.10 at 7:48 am }

you do have it I forwarded it last Thurs or Fri. I just looked and he forgot to put you on the email! I just sent it to you.

On Feb 6th I’ll be in an all day triathlon training clinic. I bet his yoga class is good though.

63 Kate { 01.11.10 at 9:44 am }

I just heard that Valerie Bertineli will be running the Boston Marathon this year.
Mary, I am thinking about that yoga class!

64 Diane { 01.11.10 at 9:45 am }

funny Kate, I’m watching that while I am working!

65 Kate { 01.11.10 at 4:20 pm }

You’ll be running in some interesting company!

66 Gretchen { 01.12.10 at 9:51 am }

Does anyone else feel like they could eat a house after the swim practice? I had a banana on my way this morning. When I got to work, I had a whole wheat english muffin, then some swiss cheese. I was still hungry and had some almonds. That was 1 1/2 hours ago and I’m hungry again. Definitely looking forward to my talk this week with Barbara about nutrition!

So glad I signed up to do this, although at 5:00 this morning I wasn’t. I keep telling myself that in June when I’m faster, stronger and lighter I’ll be so happy I committed to this. I need a morning mantra to get my butt out of bed – so not a morning person. Can’t wait to bike tomorrow with the pm crew, see you at 6:30.

67 Kim { 01.12.10 at 9:57 am }

Hey Gretchen – yes on the hunger! I am not a morning person either but have been setting my coffee pot to brew before I wake up…. Nothing like the smell of fresh brewed coffee to help get you out of bed not to mention – it hasn’t hurt to have a cup before going to practice.

68 Gretchen { 01.12.10 at 10:21 am }

Yes, Smiley, we know! Your attitude and enthusiasm are infectious – thank you. I’ll try the coffee idea. I need to come up with a song or mantra for the swim too – when you mentioned that you sing phrases from songs I remembered I used to have mantras that I would use when I swam. Helped me with the relaxing in the water.

I must say though – can’t wait until it’s warm and we can swim in lakes again…I hate chlorene. I was having a tough time breathing today and just like Friday, I can still smell it.

69 Kate { 01.12.10 at 10:45 am }

Gretchen – I agree – a little coffee on my ride to the club helps to wake me up. And YES on the hunger. I find that if I haven’t eaten protein the night before a morning workout – I am extra hungry.

70 Diane { 01.12.10 at 12:34 pm }

Swimming does make us more hungry for some reason and that’s unfortunate because you actually don’t burn as many calories swimming as you do running and biking- so watch out! Make sure you eat a good dinner (yes with protein and healthy carbs) the night before and a banana is good before the swim, but a bar or nuts and a light carb after you swim will help curtail the rediculous hunger before you get to eat a full breakfast. Try a 1/2 PB bagel in the locker room while you are getting ready. Or, a l

71 Diane { 01.12.10 at 12:35 pm }

ara bar

72 Kate { 01.12.10 at 3:58 pm }

Well that’s just not fair! Being hungry makes me feel like I’ve burned more calories!

73 Mary { 01.13.10 at 4:51 pm }

Worcester gets it’s own Half Marathon — June 13, 2010
http://www.worcesterhalfmarathon.com/

74 Barbara { 01.13.10 at 7:32 pm }

Could be a tough course, Worcester is pretty hilly! But I might be game for it if others are doing it

75 Diane { 01.14.10 at 9:43 am }

article on why we bilateral breathe in swimming–in case you didn’t believe me

http://www.trifuel.com/training/swim/bilateral-breathing-should-you-breathe-to-both-sides

76 Kim { 01.14.10 at 12:41 pm }

Has anyone who has custom orthotics had the experience when first getting – one feels fine and the other feels really wrong around the arch? Can they adjust these or is this part of the ‘break in’ period?

77 Mary { 01.14.10 at 1:01 pm }

I have had that problem. Right foot would be fine and the left was just all wrong. Keep in mind you also need to break them in and give them a fair try, but if you think you have done that just go back to the doctor and they can make adjustments.

78 Diane { 01.14.10 at 4:35 pm }

If it is too painful or very uncomfortable, bring it back and have it checked. They should feel pretty comfortable.

79 Diane { 01.15.10 at 11:28 am }

Congratulations on completing your first full week of workouts! Nice job you guys. I see improvement already. If you are a little tired, that is normal for the first few weeks. Just eat well and rest so you don’t get sick. If you are more than “a little” tired, talk to me so we can decide if we need to alter your plan. Make sure you take your rest day as a full rest day. Have a great weekend and as always I’m here if you need me.

80 Barbara { 01.16.10 at 5:31 pm }

Hey everyone,
Just wanted you all to know there is a great yoga class at the club on Saturday’s at 10:30-11:45 am (so not too early). Kate and I attended today, I really enjoyed it and feel really great hours later! Kate it was great to see you this morning I hope you enjoy the class as much as I did.

81 Kate { 01.17.10 at 3:21 pm }

I loved it Barbara! The poses and stretches felt wonderful to those muscles that I really worked this week!

82 Gretchen { 01.19.10 at 9:05 am }

Hi Everyone – hope the swim went well this morning. Sorry I didn’t make it. I woke up at 4:30 with a killer migraine – I took some meds and went back to sleep. See you tomorrow.

83 Diane { 01.19.10 at 11:09 am }

Feel better Gretchen!

Everyone, the black jackets are back with your names on them. They are in the white box by Brian’s desk at the pool. They look great! If you haven’t paid yet, please pay me ASAP, Jim already paid for them. I’ll take the remaining $$ and buy some drinks for our pot luck.

84 Gretchen { 01.24.10 at 10:44 pm }

Congratulations to Heather – you did a great job on your 1/2 marathon…go get your pedicure and enjoy!

Finish: 2:39:07 Pace: 12:09

85 Diane { 01.25.10 at 6:19 am }

Thanks for posting Gretchen. I “talked” to her on text and she was very excited and felt great! I can’t wait to hear all about it!

86 Diane { 01.25.10 at 6:29 pm }

For those of you not on Facebook, check out our new website at http://www.OncRehab.com. Spread the word!

87 Kate { 01.27.10 at 9:21 pm }

I love rest week! Doug & Gretchen – we missed you at Spin!

88 Diane { 01.29.10 at 7:33 am }

Looking forward to our potluck and fun tonight! I’m canceling the pre-dinner run due to the weather. See you tonight!

89 Judy { 01.30.10 at 1:38 pm }

Thanks Diane for hosting a great pot luck get together. It was great to see everyone. On Brian’s behalf, thanks for the run he really enjoys running. The Buzz Word game was alot of fun even though you jumped ship. Only kidding!!
Thanks so much,
Judy

90 Christine { 01.30.10 at 2:53 pm }

Ditto, great food, great fun, great company. Thanks…also, on other tris out there, I forgot to let everyone know that Nantucket had it’s first annual last summer and this year’s is July 10th if anyone is interested. I volunteered last year and thought it was well organized especially considering a first runm and the racers were all complimentary too. The website for info and to register is http://www.acktri.com/ . I know they are working on getting lodging discounts, but it’s a beautiful place and nice course…not really hilly at all and ocean swim is tame. We can have a group cookout before and/or after for anyone who wants tocome over. Also, i just read this morning that Westborough is having its first tri on August 15th as a charity fundraiser. Swim is in your favorite lake and run is around Lake Chauncy so you know the territory, just fyi.

91 Jim { 01.31.10 at 9:18 am }

Thanks Diane for a great night! Chris, already signed up for Nantucket and just registered for Buzzrads Bay. I think we should all do that one this year. As I was registering I realized that as I was standing in line waiting to enter the water I was talking with Scott Brown. He finished 14th out of 444. He is quite a triathlete!

92 Diane { 01.31.10 at 9:23 am }

I read somewhere that he was a professional duathlete. I am signed up to volunteer at Nantucket and will probably coach at Buzzards Bay again or something. Depends on Cary’s schedule of races, and my training will be a little crazy at that time. Maybe I’ll ride there

93 Gretchen { 02.01.10 at 9:54 am }

You could do my swim leg at Buzzard’s! I want to do that race again…but I don’t think I can do that swim again – it was just too much with my asthma.

Sounds like Friday was lots of fun…I’m sorry I missed it. Friday was crazy at the club – they had a teenagers night out…it was very successful, but made for a busy night.

Diane – hope you are feelling better!

94 Diane { 02.01.10 at 8:10 pm }

I COULD do that Gretchen, but by then you’ll want to ! Keep up the swimming and get your asthma under control. I just went to the pulmonologist today and found out all sorts of interesting stuff……………….LOVE getting old!

95 Jessica { 02.03.10 at 11:59 am }

FYI, just got a note from Danskin stating that they are moving the date as Webster is not available on the 25th. This year appears to be a mess for them!

96 Christine { 02.03.10 at 12:02 pm }

Is anyone doing Michael’s Yoga for Runners workshop on Saturday in Natick at 1? I’ll be there and hope to have company!

97 Diane { 02.03.10 at 12:14 pm }

Jessica, thanks. That is because the Webster date is taken by the SheRox people. What a mess! People are going to be soooo confused. I got a note saying the the Heartzones Coaching people are going to be sponsoring the Max Performance races and asked if I wanted to coach for those races. I think we’ll stick with our group, and train under FitBricks, and we’ll keep growing our team with word of mouth. Sound like a plan?

Christine, I have a triathlon seminar all day on Saturday. I hope others join you.

If anyone is not busy on Friday night, I’m open to do something casual if anyone is interested. Coffee, dinner, movie….

98 Mary { 02.03.10 at 12:33 pm }

I will be at the yoga for runners on Saturday.

Interesting about Webster and Danskin. I don’t see Webster listed as a location on the SheRox site. I’m planning to do the Webster Adult race by FIRM at the end of June.

Quick question about the swim meet. Can we invite fan’s to come cheer us on?

99 Diane { 02.03.10 at 12:42 pm }

If you go to the Firm-racing site it is there under SheRox. Who the heck knows! We’ll just train for whatever all woman’s race is there in July! How is that

Yes Mary people can come cheer for you. There isn’t too much room, but I don’t suspect we’ll have hundreds watching–although, you never know!

100 Christine { 02.03.10 at 12:59 pm }

i’m definitely confused. i haven’t signed up for Danskin yet, so where would i do that now? I thought the one that said SheRox was the same thing?

101 Diane { 02.03.10 at 1:04 pm }

Christine, bottom line is we are all confused. I sent Wendy at Firm an email asking if she knew what was going on . I’ll update you all when I hear.

102 Diane { 02.03.10 at 8:00 pm }

Here is the scoop. The race is still happening. It will be SheRox (not Danskin). Registration opens tomorrow 2/4

103 Kate { 02.03.10 at 9:45 pm }

Is it crazy to do both the Title 9 (9/12) and Buzzards Bay (9/26)? and I’m thinking of the Cranberry Sprint – which I think is 8/27? Thoughts?

104 Diane { 02.04.10 at 5:37 am }

A couple of people did both of those last year. You’ll be able to do that if you want to. Let’s discuss Cranberry. I think for this year, you might enjoy staying with sprints for one more year. But let’s discuss it.

105 Kate { 02.04.10 at 6:50 am }

I think you are right about sticking with sprints – and scheduling races so close together is tough to enjoy.

106 Judy { 02.05.10 at 8:53 am }

Diane some of us pre paid for the July Webster tri. Did we paid for Dankins or SheRox? Do we have to register again? Thanks for your help.

107 Mary { 02.05.10 at 9:24 am }

Stan and I registered for the Patriots 4th of July race as FitBricks. Should be fun.

108 Barbara { 02.05.10 at 10:49 am }

Hey Judy and anyone else who pre-registered. I sent an email stating that I pre-registered. Down at the bottom of their email Firm states they will honor any pre-registrations so we should be all set. I’ll let you know what I hear or you may want to send your own email (again address at bottom of their email), you know the squeaky wheel gets the oil, sort of thing. If more of us inquire we may get feedback sooner. Talk to you soon.

109 Kate { 02.05.10 at 12:15 pm }

I just registered for SHeRox!

110 Diane { 02.05.10 at 1:11 pm }

Thanks Barbara. Great Kate!!

111 Judy { 02.05.10 at 4:27 pm }

Thanks Barbara.

112 Barbara { 02.06.10 at 6:13 pm }

Okay, I got an email today stating that they have me pre-registered for the SheRox Tri. They gave me instructions to follow and fill out another registration with a promotional code to put in so my registration will go to zero. She asked that everyone who pre-registered contact her with their info so she can give each of you a code to register again (and get your balance back to zero). If you buy anything i.e. a t-shirt you have to pay for that but the registration should be free. Here is her direct email: gretchen@sheroxtri.com or as I said before I sent an email using the email address listed on the SheRox invite. It is towards the bottom of the gray box, after survivor info, where it says “Please Note”. I hope everyone has good success getting their registration cleared up. Have a good weekend

113 Barbara { 02.06.10 at 6:23 pm }

PS it worked great! I’m all signed up and ready to go!!

114 Kate { 02.08.10 at 9:22 am }

Barbara – Thank you so much for working with me on nutrition on Saturday! Since Superbowl Sunday isn’t my healthiest eating day, I am starting today! Question about NUTS – I bought Almonds, but was wondering about Pecans – how do they measure? Which are the best nuts or are they all about the same for nutrition and fat?

115 Kate { 02.08.10 at 10:50 am }

PS – has anyone tried Goldenberries?

116 Barbara { 02.08.10 at 10:56 am }

Hey Kate, great question. It doesn’t really seem to matter which nuts you choose, substituting any nuts for other not so healthy snacks helps promote heart health. Nuts are an unsaturated fatty acid, many contain Omega-3 fatty acids (heart protective), and fiber along with many other nutrients. However, as much as 80% of a nut is fat! So calorically we have to watch it. The FDA rec’d eating a handful of nuts (1.5 oz)/day to help reduce your risk of heart disease. Heart disease is the #1 killer of both men and women in the US. All that said, if we don’t make other adjustments, i.e. decrease our intake of other unhealthy fats in our diet (potato chips, candy, cookies…) eating a handful of nuts isn’t going to save us or eating a jar of nuts at a sitting isn’t helpful either. We have to make good choices all around and adding a handful of nuts to the mix is a great idea. Walnuts are one of the most studied nuts and have been shown to contain high amounts of Omega-3. Almonds, macadamia nuts, hazelnuts and pecans are other nuts that appear to be heart heatlhy. Peanuts, although not truly a nut, they are a legume, are heart healthy. The key is the amount we eat and having them replace other not so healthy fats in our diet. I hope I answered your question and it was great meeting with you on Saturday as well. Please feel free to keep the questions coming.

117 Barbara { 02.08.10 at 11:03 am }

Kate I’ve never tried Goldenberries (a little larger than a raisin). Have you and do you like them? I often mix almonds with raisins to make a nice afternoon (or midmorning) snack. That way I get more than just a handful for a snack, a handful of nuts is not a lot but if I add some raisins it makes for a more satisfying snack. The Goldenberries would probably be a nice addition to nuts as well.

118 Kate { 02.08.10 at 5:06 pm }

The Goldenberries may be a superfood – but they are a lot more tart than a raisin!

119 Kate { 02.11.10 at 9:42 pm }

Diane – can you explain again tonight’s interval run? We ran at zone 4 for 5 minutes, and then recovered for 1 minute? How often should this be incorporated into a workout routine? Thx! (Enjoy your Cary time!)

120 Diane { 02.12.10 at 6:59 am }

We did a 15 min warm up, then did 3×5min tempo in Zone 4 with 2 min walks between the intervals. We will do this run/ or speed work when we are together because as you saw, you might not have done that #3 if we didn’t do it together. We tend to work harder with the group. Also, you should not plan on doing this more than 1x/week.

121 Kate { 02.12.10 at 9:03 am }

I absolutely pushed harder than working out solo. And this improves speed, endurance or both? (How come the 2 minute walk seems so short and the 5 minute tempo seems so long?? )

122 Diane { 02.12.10 at 12:20 pm }

This improves speed and your ability to hold a harder pace for longer period of time. Endurance runs are you long slow runs in Z2.

123 Jim Bruce { 02.16.10 at 2:23 pm }

Anyone interested in doing Mooseman, Timberman or RI 1/2 ironman??????? Please……..I need someone to suffer with

124 Barbara { 02.17.10 at 5:49 pm }

Hey Jim,
Sorry don’t think I’m up to those distances, not sure I’ll ever be
There is a woman from WTSC that is doing the Mooseman Olympic distance on Saturday. Her name is Kara Bergeron (? last name). She said she and her husband are doing the Olympic, she has other friends who are doing the 1/2. They’ve rented a house for the weekend, she was wondering if you needed a place to stay and that way you could meet up with some other hearty souls. I can get you her information or maybe Diane has it if you are interested.

125 Mary { 02.24.10 at 8:18 am }

So what happened at AM workout today? I wasn’t sure what a 2 hour delay for schools meant for our group so Stan and I stayed home. Something about no power?

126 Diane { 02.24.10 at 10:50 am }

So sorry about this morning guys. I had high hopes! With the two hour delay, that means class is canceled. I also lost power at my house at 5am- it still isn’t on, so Chloe and I are now sitting at Sharon’s house (warm) and working. I went to the club to take a shower around 9am and turns out they just lost power too. I’m hoping it will be back on today so we can have class tonight. Please call the club to confirm. If no one answers assume they are closed and we’ll try again tomorrow. You all are welcome to either/ any class tomorrow (or tonight if we have it).

127 Diane { 02.24.10 at 11:26 am }

Brian just emailed me that power is back on at the club, so we are ON for class tonight!

128 Kim { 02.26.10 at 10:43 am }

Falmouth Tri is on July 18th…. I am ready to sign up! Is anyone else in?

129 Jessica { 02.26.10 at 10:57 am }

I am down for the Falmouth tri, but don’t think I can handle the bike ride down there. I will happily drive down and meet everyone for the race. I will be staying in Mashpee and am double checking tonight that everyone else can crash there too (it sleeps 8 in the guest rooms).

As well, don’t forget that those doing 5 boro, registration closes out this week. I have an extra queen bed right on the course if someone needs a place to crash for that.

130 Diane { 02.26.10 at 11:23 am }

I will ride down (after I coach that morning for the SheRox race) if anyone will join me. I will then support all of you at the tri. I will probably run on the course like I did last time.

Thanks for checking into crashing with you Jessica.

131 Kim { 02.26.10 at 12:23 pm }

The registration for Falmouth is old-school paper/check mail in. I will print out some extra copies and bring tomorrow if people are interested in signing up.

132 Jim Bruce { 02.26.10 at 1:39 pm }

Kim,

I signed up today for Falmouth. I will probably join Diane in riding my bike down the day before, you in?

133 Kim { 02.26.10 at 1:46 pm }

Bruce,

Definitely signing up for it…. I would like to do the bike ride down if I am strong enough by then. The only way I found to register was via paper registration – is that how you signed up? Is there an online way? thx

134 Jim Bruce { 02.26.10 at 1:51 pm }

No, had to do it by snail mail also. You’ll be strong enough by then. I hope more people sign up it’s a really nice race and venue. After we can have (lots) of drinks and dinner in downtown Falmouth. Its all about having fun!

135 Jessica { 02.26.10 at 3:33 pm }

To end the sunset debate that has been ongoing…starting March 14th, sunset will be at 6:48 pm and continue to get later each night. Sunrise will be at 6:58 am and proceed to get earlier. Looks like the days of working out outside are getting close!

136 Diane { 02.26.10 at 3:52 pm }

Thanks Jessica! This means, unfortunately, that the morning group loses out first and that we should move our pm workout to 6pm after we move the clocks.

137 Kim { 02.26.10 at 3:57 pm }

Great Diane… that’s all she needs to hear is that the morning group ‘loses’ out – guess that the evening group gets yet another edge…

138 Diane { 02.26.10 at 4:39 pm }

sorry Kim! I didn’t mean the morning group would be in worse shape!

139 Mary { 02.27.10 at 8:34 am }

Stan and I mailed in the Falmouth registration.

140 Jim { 02.27.10 at 11:54 am }

With any luck Diane won’t try to kill me this time and I can race with you guys! Just kidding Di…..I’ll drink and eat lots on the way.

141 Diane { 02.27.10 at 12:33 pm }

LOL Jim. This time you are going to lead and I’ll be watching you to make sure you drink and eat!

142 Mary { 02.27.10 at 12:45 pm }

Jim I hope you are referring to the bike ride and not the race. I’m starting to wonder if we registered for the same race. It’s a sprint.

143 Diane { 02.27.10 at 12:49 pm }

Ha ha Mary. You must not have heard Jim’s story from the year before last! Ask him tonight

144 melissa { 02.27.10 at 1:10 pm }

Hi guys,

Anyone had any luck finding accommodations on Nantucket for the race July 10th? All the inns/b&b’s I’ve contacted have 2 or 3 nite minimum stays which gets pricey… Anybody interested in trying to find a 2 or 3 bedroom condo or cottage to share for the weekend to make it affordable?

145 Jim { 02.27.10 at 2:25 pm }

Melissa, let me check on VRBO.com to see whats available. I will also check with the district court judge who has a place on Nantucket that he rents out. We’ll talk further tonight.

Mary, don’t worry the race is a sprint and its very flat. I’ll tell you the story tonight.

146 Jim { 02.27.10 at 2:28 pm }

I think the cheapest will be a BB or inn

147 melissa { 02.27.10 at 3:05 pm }

Probably right – I sent out a couple of inquiries – see what comes back.

148 melissa { 02.27.10 at 3:06 pm }

most have 2-3 day minimum stay tho…

149 Jim { 02.27.10 at 3:30 pm }

I know, maybe we all can make a week of it and do a tour of the Vineyard!

150 melissa { 02.27.10 at 3:51 pm }

count me in!

151 Barbara { 02.28.10 at 7:06 pm }

Just wanted to say great swim race last night everyone! And thank you to Diane and Laura for putting it together, it was a lot of fun.

152 Diane { 02.28.10 at 9:14 pm }

You are welcome. I had a blast too. After was fun as well! Next fun event, swim taping on 3/27.

153 Barbara { 03.04.10 at 8:42 am }

Hi Everyone,
Good luck to those of you doing the 1/2 marathon in Florida this weekend! Take lots of pictures so we can see. I’m sure you will all do well.
I was wondering if anyone is interested in joining me for the MS walk in Concord. It is a 10K walk (we can run) through historic Concord MA, it is a beautiful walk/run with its own “heartbreak hill” towards the end. The walk is Sunday, April 11th. I’m planning on riding my bike from home (Hudson) to the walk at the Concord Carlisle High School ~14 miles, do the walk and depending on how I feel bike home or get a ride from my husband who is also doing the walk. Rich and I have been doing the walk for 12/13 years in honor of our friend Nancy who has been living with MS. Her spirit is incredible she always has a smile on her face. They ask each participant to contribute $25.00. It is for a good cause.
I know this may not work for those running Boston the following weekend, but if you are interested let me know. It really is a beautiful course, a fun walk and for a really good cause.

154 Diane { 03.04.10 at 8:54 am }

Hi Barbara,

I think that sounds like a great idea! I’m in. It’s a great workout without much stress on me for Boston. Cary will probably be in for the ride too.

155 Kim { 03.04.10 at 9:25 am }

This sounds like fun and I’d like to do the ride as well…. Think Georgie would be up for doing the walk too.

156 Mert { 03.04.10 at 11:43 am }

Hi guys, I would also like do the bike ride as well.

157 melissa { 03.04.10 at 12:58 pm }

Barbara – sounds great! Please include Daniel & me. Do we need to register?

158 Barbara { 03.04.10 at 3:36 pm }

You guys are the best! It should be fun, let’s hope for nice weather. You can register ahead of time, if you want your walk to count towards my friend Nancy, you can register under “Team Nancy”, captain is Paul Sullivan her husband. They put your goal at $250.00 but it is only required everyone contribute $25.00.
If you want we can meet at my house and head out on the bike from here. My husband will bring his truck with bike rack which can hold 5 bikes for those who don’t want to ride back.
Registration opens at 9:00 am and the walk begins at 10:00 am. I imagine for me 14 miles is about a 1 hr ride, so we should plan to leave here (Hudson) around 8:00 am

159 Barbara { 03.04.10 at 3:37 pm }

Oh, if you want to register ahead of time the website is: http://www.msnewengland.org Thanks again!

160 Annmarie { 03.07.10 at 7:03 pm }

Barbara,

I’ll join all of you for the MS bike/walk/run. Sounds fun. I plan on buying a new bike. Will be a good time to try it out. I’d like to meet at your house. Sounds fun!

161 Barbara { 03.07.10 at 7:50 pm }

Great Annmarie, glad to have you join us! I hope they start sweeping the streets, I’m so nervous about riding in the sand. I did see a lot of bikes out this weekend, so that’s a good sign.

162 Gretchen { 03.08.10 at 8:30 am }

How did everyone do in Florida? Who else was running besides Dot, Jessica and Diane. I found race results for Dot and Jessica, but not Diane – is Diane still injured? I hope you guys had a great time – I definitely want to do that next year! Miss everyone and I hope you are well.

163 Diane { 03.08.10 at 8:13 pm }

Christine, Jessica and Dot did great! They were all very happy.

I unfortunately might have a torn achilles. I have an MRI tomorrow. Consequently after mile 2 the pain was so bad I walked to mile 4 and then couldn’t even walk. So, no princess for me.

164 Gretchen { 03.09.10 at 8:30 am }

OH NO! I’m so sorry, I know you must be disappointed about the race, but also concerned about all the other events you have set up this year. Hopefully it won’t be as bad as a torn achilles. Maybe it’s just strained. Keep us posted, I know we will all be thinking about you and sending positive vibes your way.

I’m so happy for Christine, Jessica and Dot – it’s an awesome accomplishment. Congratulations!

By the way – you are still a princess in our hearts!

165 Diane { 03.09.10 at 11:29 am }

Thanks Gretchen! I’m thinking happy thoughts…

166 Mary { 03.10.10 at 10:51 am }

Google Maps (http://maps.google.com/biking) has added bicycle directions for hundreds of U.S. cities to their maps. Routes indicate bike trails and bike paths. Cool.

Find local businesses, view maps and get driving directions in Google Maps.

167 Gretchen { 03.10.10 at 11:20 pm }

Diane,
How did your MRI go…or are you waiting (seems like forever) for results? How is your achilles feel now? Are you able to walk ok?

I hope you are doing well – I’m thinking about you!
Gretchen

168 Barbara { 03.11.10 at 6:21 am }

Yes, before you head off to Ireland what did the MRI show? My fingers are crossed, hoping for good news!

169 Diane { 03.11.10 at 9:21 am }

OK, results are in……………… minor bone injury with muscle strain on Soleus. Rest, ice, compression for 2 weeks. Boston………not sure, but maybe can walk it!?!?!?!!?!? Better than tendon tear

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