Team,

Every week we move the bar a little higher.  We ask you to go farther, we ask you to faster, we ask you to go harder, and we ask you to learn a little more about yourself.   This weekend you responded, just as you have throughout the season, and leapt over the bar that we set for you.

Remember when we climbed Kennedy for the first time of the season?   For many, it was a struggle to get to the top.  Saturday, you took on the long hills of Lake del Valle and on Sunday you took on Kennedy and Shannon after hours of intense workouts!  Sure, both of these are still hills, but you zipped right up them like it was routine.  The training is working.  You’re getting stronger… you’re going longer… the bar is moving higher every week, bringing you closer to your goal.

Boot Camp is about challenging you to test your limits.  Most of you came pretty close to those limits by Sunday afternoon. But chances are, the wall you hit was WAY beyond, where you thought it would be.  The coaching staff is extremely proud of how you stepped up.  Even between the swearing at the coaches and the disbelief at what was next (”Really???  Burpees???”), there were smiles.  Smiles of accomplishment, smiles of all-team camaraderie, and smiles of just having a great time on two great training days in the bay area.
 
These long weekend back to back workouts are important to building your strength and endurance. Attendance at both workouts on the weekend builds the body’s ability to do work on tired muscles. And makes recovery that much better. As we start getting longer and longer on the weekends it becomes even more critical to do both workouts. If you’re doing them on your own - that’s great. But as we’ve said before - having a team to rely on for camaraderie and support makes the workout just that much easier. And on race day it is a huge advantage.

This is a recovery week - a well deserved and needed recovery week. Listen to your body. If you’re still sore or hurt - back off the schedule or even take an extra day off. Use your rollers, get a massage, - take care of yourself. Because we continue on after this week for another build leading us into halfway to Ironman training weekend March 19 - 21.  More details will be coming in the next few weeks.
 
This Sunday will be the Ironteam annual Ride N’ Tie.  This event was started by the run teams many seasons ago but was stepped up to a new level by Ironteam. You will pair up into teams of two (better ask your date now before they get another offer!) - one mountain bike shared by the two - one person will ride for a bit then stop and drop their bike, the runner picks up the bike, leapfrogs their runner and drops the bike to start running again. There will be some team challenges at the top of the hill between loops. And there are prizes for the best costumes! Coach Ann will be leading this fun event  - look for more details from her very soon.

Here are the coaches workouts for this week -
Mon - RECOVERY!!!
Wed  - 6:30 pm track De Anza - bring $2 for parking
Sun - 8:00 am - Bayfront Park - Palo Alto - Ride N’ Tie!
 
Again, congratulations on surviving Boot Camp.  Get lots of rest. Stretch.  Get a massage.  Generally take care of yourself. 

Stay strong, go long, recover well.

Your coaches,
Ann, Ron and Dan