Team -
 
Congratulations on completing another Ironteam weekend. The spinnerval was a lot of fun even if it was in a slight misty environment. Sunday’s long swim and long run definitely told you we are now in the build phase. Take pride in the progress you all are making in your training. Yesterday’s run was for some, an easy 10 miler. For others it may have been the longest you’ve ever run. You continue to impress the coaching staff with your dedication and commitment to this team and to the cause.
 
Hopefully you were able to stay awake to watch a pretty entertaining Super Bowl.
 
I’ll be going over the swim videos tonight and will send individual feedback to each of you.
 
This week’s schedule introduces a new workout. The LSD run.
 
An LSD run on the schedule does not mean a run with flashbacks or a run with psychedelic aspects to it. It also does not mean a long slow distance run. LSD runs are long steady distance runs. This means you are not at a race pace but you also are not at a snail’s pace.
 
Long steady distance is running at a moderate pace in which you can carry on a conversation and in which you aren’t panting for breath and don’t get side stitches (cramps) or a raw throat. Running LSD means that you’re running aerobically, that is, your body is getting sufficient oxygen. Running LSD means that you’re using moderation in your training and not pushing your body to extreme stress levels. It’s during your LSD runs that your body develops endurance. And it’s during recovery that your body rebuilds and the end result is you are stronger than you were before. So recovery is a vitally important part of your training regime - don’t skip it. You’ll come to love Mondays even more as we continue into the build phase.
 
The current schedule has a coached ride/run brick on Sunday. We’ll be moving this brick to a captain’s workout on Saturday. Sunday instead, will be our first open water swim at Redwood Shores. Bring your wetsuit, swim gear and run gear. We’ll be doing a 10 mile run after the swim.
 
Coached workouts for this week -
 
Monday - recovery!!
Wednesday - track - De Anza  - 6:30 pm
Sunday - Open water swim/10 mile run - 9am - Redwood Shores
Stay strong, go long -
Ann, Ron and Dan