interactivesvtc : Messages : 3806-3835 of 4514

Team SVTC -

Track Workout - Tuesday 11.04.08
Theme: Base Training and Core Strength with Hill Bounding
We've asked for lights... we'll see... if we have enough light, we'll do core hill bounding...

Warm-up on your own...
Plan to show up early and do 10-20 minutes of E pace running on your own.

6:30p gather group, review workout, short group warm-up (drills, striders)

6:40p Main set :
6 x 5' (minutes) @ steady L pace with 1' recovery

Cool Down:
Finish with 1-2 loops EZ opposite direction and ..
7:10p Core strength training/stretching
Includes: Hill bounding or equivalent

Option #1: (marathon or taper) 4-6 x 5' @ T pace, throw in 1-2 strides towards end of 5' set
Option #2: 5 x 5' @ L or T pace
Option #3: (newbies): 4 x 5' @ L pace with (jog 2', walk 1', jog 2')

VDOT Training:
Recovery: E pace (EZ, warm-up)
Endurance: L pace; long run pace, aerobic or "with oxygen"
Threshold (Lactate Threshold): T-pace; approx. 10K pace (short sentence conversations)
Interval (V02 Max): I pace; approx. 5K pace
Repetion: R pace; approx. mile pace, anaerobic

For pacing intensity cheat-sheet:
http://www.sherrysmith.com/sutt/Training_zones_jdot.pdf

Happy Training,

/Coach Sherry
www.sherrysmith.com
408.242.3330

#3834

From: Skrowen <skrowen@...>
Date: Fri Oct 31, 2008 7:02 am
Subject: One detail about HCT

skrowen99

Offline

One more bit of info about Lisa' Hard Core Training program:

Important Information About HCT Regarding The Upcoming Holidays.

Many people have asked about classes during the holidays and the fact that they will probably miss 2-4 classes during December. Not to worry! I've already thought of this, and as with every year that we do HCT, we will not have classes on holiday weeks. We simply make those classes up by extending into February. In any case, we will have a total of 12 sessions together with a week or two here and there that will be 'off' weeks.

There will not be classes on Christmas Eve or New Years Eve.

There will be class on the night before Thanksgiving, unless a majority of the group would like to reschedule it for another day.

There will probably be one additional week that I will be an 'off week' due to my personal schedule, but again, it will be made up by extending the class into Feb.

I look forward to another great year of Hard Core Training with you!
We are about 1/2 full already, so if you were thinking of signing up, DON'T WAIT!

For further questions or to sign up please e-mail me at :

lisardragonfly@...

#3833

From: "schulaura65" <schulaura65@...>
Date: Thu Oct 30, 2008 4:11 pm
Subject: Podium Swim Workout Oct 29

schulaura65

Offline

1 x 500
16 x 25:
Odds: Scull
Evens: No breath
900

1 x 400: every 4th length swim w/ your eyes closed
12 x 25:
Odds: Scull
Evens: No breath
700/1600

1 x 300: every 4th length one breath only
8 x 25:
odds: Scull
Evens: No breath
500/2100

#3832

From: "SVTC Events Roster" <eventsroster@...>
Date: Wed Oct 29, 2008 7:05 pm
Subject: Race Participants for Week of Oct 29 - Nov 4, 2008

svtc_eventsr...

Offline

This week, we have 6 club members racing.
Good Luck to all of them!

2008-11-01 -- Salmon Duathlon
  - Kelly Emo

2008-11-02 -- US Half Marathon
  - Joel Haferbecker

2008-11-02 -- Sawyer Camp Trail 10k/5k
  - Scott Chavez
  - Kelly Emo
  - Amity Westcott

2008-11-02 -- New York City Marathon
  - Jimmy Dworkin
  - Fred Haubensak


This past week, we had 24 club members in action.
Congratulations to all of them!

2008-10-26 -- Silicon Valley Marathon (Marathon)
  - Nick Pearce
  - Glenn Schiavo
  - Jean-Francois Vincent
  - Seth Widoff
  - Paul Young

2008-10-26 -- Silicon Valley Marathon (Half Marathon)
  - Matt Arena
  - Erica Baylor
  - Bob Bihler
  - Tamara Cracknell
  - Keish Doi
  - Jimmy Dworkin
  - Kelly Gates
  - Jason Golbus
  - Robert Jones
  - Suzi Loew
  - Eric Matsuoka
  - Jill Mitsch
  - Thomas Neubert
  - Dan Nevo
  - Debbie Phillips
  - Matt Rourke
  - Nicolas Sallembien
  - Kyle Welch
  - Cherie Zeiler

#3831

From: "schulaura65" <schulaura65@...>
Date: Wed Oct 29, 2008 8:14 pm
Subject: Podium Swim Practice Tonite!

schulaura65

Offline

Coach Laura will be on deck at 6:15 if anyone wants to jump in early
for one-on-one attention.

We will be working on SCULLING tonite and more swimming with our eyes
closed!

Happy Halloweeen!
Laura Schuster

Reply | Forward | Messages in this Topic (17)

#3830

From: Skrowen <skrowen@...>
Date: Tue Oct 28, 2008 6:48 pm
Subject: Hard Core Training

skrowen99

Offline

Lisa Engles is again offering her Hard Core training program. See below for details.

HARD CORE Training 2009
The Ultimate Off-Season Training Program!

Hello SVTC'ers...
For the sixth season in a row, you have the opportunity to participate in Hard CORE Training, the popular off-season training program designed and facilitated by USA Triathlon Certified Coach and Master Personal Trainer and former SVTC track coach, Lisa Engles.

Serious athletes don't need to be reminded of the importance of off-season conditioning. To compete at your ultimate potential, you need to build the appropriate strength, power and speed elements into your off-season conditioning routine to give you the extra edge you need to smash your personal best in 2009!

Using state-of-the-art equipment and facilities at Evolution Trainers, in Mountain View, participants will:

➢    Enhance overall body strength, including the strength and resiliency of muscles, tendons and ligaments, the integrity of your joints, and the strength and density of your supporting bone structures.
➢    Improve movement skill and body awareness through performance of exercises that utilize body weight as the primary form of resistance.
➢    Increase lean muscle mass by a moderate amount, and decrease body fat through metabolic circuit training.
➢    Improve ability to tolerate increased levels of muscular fatigue.
➢    Increase general work capacity

All HARDCORE TRAINING sessions are an hour-and-a-half long. Every session is different, but each contains basic key-movements that build upon one another each week culminating in a challenging progression of routines and circuits.

All Levels, beginner to advanced, are encouraged to participate in this program! Due to the unique structure of the HARDCORE TRAINING sessions, Lisa is able to accommodate all levels. Participants must, however, be healthy with no injuries (ie: shoulder, knee, hip, back…) to join since most of the exercises require full use and range of motion of all joints.

Space Is Limited... so don't wait to sign up!

When: Wednesday Evenings 7:00-8:30 pm, Nov 12th- Feb 11th
Where: Evolution Trainers, Mountain View
Cost*: $275 if paid before Nov 5th, $300 after Nov 5th

*Please respond to Lisa's email address (below) and send payment by check to :
Lisa Engles
22525 Oak Flat Rd.
Los Gatos, Ca 95033

Contact Lisa at lisardragonfly@... for questions

#3829

From: Skrowen <skrowen@...>
Date: Tue Oct 28, 2008 9:34 pm
Subject: Muddy's Spin Class

skrowen99

Offline

http://www.svtriclub.org/clinics.php

Turbo Spin Training

with coach Muddy Waters

Muddy is again offering his off-season spin class for SVTC members. It is a fun, indoor way to stay or get in cycling shape in the off-season.

When: Thursday evenings, starting December 4th, at 6pm through end of March

Where: Cupertino Bike Shop

10493 S De Anza Blvd
Cupertino, CA 95014

Cost: $200, payable by PayPal on SVTC website

What to bring: Bike, Trainer, Bike shoes/clothing, water/electrolyte drink x 2 bottles, running shoes, heart rate monitor (if you have one)

When to sign up: ASAP as the class is limited to 30 people!

#3828

From: sherry <coach@...>
Date: Mon Oct 27, 2008 9:33 pm
Subject: Track Workout - Tuesday 10.28.08

slstri

Offline

Team SVTC -

Track Workout - Tuesday 10.28.08
Theme: Happy Halloween Relays
& Base Training and Core Strength (low intensity stress)

Weather and Daylight...
As you've noticed, it's getting colder... bring appropriate layers and warm clothing for strength/stretching... If you are riding to workouts, please wear reflective clothing and front and rear lights. It will be even darker next week !

Warm-up on your own...
Plan to show up early and do 10-20 minutes of EZ pace running on your own.

6:30p gather group, review workout, short group warm-up (drills, striders)
Coaches will make sure everyone has a fun relay team and we will be spread out around the track for starts
(for safe baton passes in the dark).

6:40p Main set :
4 x 800 @ T pace 60' recovery
Fun Halloween relays (3-person teams, 200's with approx. 90" rest)

Cool Down:
Finish with 1-2 loops EZ opposite direction and ..
7:15p Core strength training/stretching

Option #1: 3 x 800 before relays
Option #2: skip relays and do 20' of T pace running
Option #3: do relays @ walk/jog (chose 2 partners and agree to run or walk moderately)

VDOT links:
VDOT pace times:
http://www.svtriclub.org/media/vdotpaces.pdf
If you don't know your VDOT:
http://www.svtriclub.org/media/vdottimes.pdf
For pacing intensity cheat-sheet:
http://www.sherrysmith.com/sutt/Training_zones_jdot.pdf

If you have time, please enter your mile time from last week into the pace calculator in the middle of this page and bring your printed results:
http://www.svtriclub.org/run.htm

Happy Training,

/Coach Sherry
www.sherrysmith.com
408.242.3330

#3827

From: Alex Tang <altitude@...>
Date: Fri Oct 24, 2008 3:26 pm
Subject: Website glitch

tangoreturns

Offline

Hi folks.

We moved DNS registrars for the svtriclub.org domain, and there's been a
bit of a glitch. The "www.svtriclub.org" website may look like it's down
for today, but we're working on it.  It should be back online by
tomorrow at the latest.

Thanks.

...alex...

#3826

From: "schulaura65" <schulaura65@...>
Date: Thu Oct 23, 2008 3:32 pm
Subject: Wednesday Night Podium Swim Workout

schulaura65

Offline

October 22
3 x 300:
#1: Swim (focus on head/body position)
#2: 50 Kick on side/50 Swim (3 x thru)
#3: 25 right arm/25 left arm/50 Swim (3 x thru)
900

8 x 25:
Odds: Backstroke
Evens: Swim w/ eyes closed
200/1100

9 x 100:
1-3: 50 Ez/50 Moderate  Rest :5
4-6: 50 Moderate/50 Fast Rest :10
7-9: All Fast Rest :15
900/2000

Homework:
Swim at least one time before next week.

Questions & feedback welcome!

#3825

From: kyle_welch@...
Date: Sat Oct 11, 2008 3:25 am
Subject: Spirit of the Marathon at Sports Basement in Sunnyvale

kyle_welch@...

There will be a showing of Spirit of the Marathon at Sports Basement in
Sunnyvale.  Please pass on the following information to your participants.
Thanks!

> Hello Friends:
> Sports Basement in Sunnyvale (1177 Kern Ave, Sunnyvale 94085) along with San
Jose Fit Running Club will be hosting a FREE showing of "Spirit of the Marathon"
on Wednesday evening, October 22nd at 6:30 PM.  Please join us for the free
viewing just days before the Metro Silicon Valley Marathon!
> Please contact Marnie Oshan at Sports Basement, moshan@... with
any questions about the event.
> About the film:
> Spirit of the Marathon brings together a diverse cast of amateur athletes and
marathon luminaries (meet the athletes
<http://www.marathonmovie.com/athletes.html>). As six unique stories unfold,
each runner prepares for and ultimately faces the challenge of the Chicago
Marathon. Each of us will find there a runner he or she can relate to, or be
inspired by. More than a sports movie, Spirit of the Marathon is an
inspirational journey of perseverance and personal triumph; a spectacle that
will be embraced by runners and non-runners alike, though they may laugh at
different places. Filmed over four years on four continents and in five
countries, the film stars also legends such as Dick Beardsley, Paula Radcliffe,
Joan Benoit, Bill Rodgers, Toshihiko Seko and Grete Waitz. Created by executive
producer and three-time Academy Award winner Mark Jonathon Harris and director
filmmaker/marathoner Jon Dunham, this movie is about us, made for us by people
just like us.
>
>
> Marnie Oshan
> Marketing Coordinator
> Sports Basement - Sunnyvale
> 1177 Kern Avenue
> Sunnyvale, CA 94085
> (408) 732-0300 x 7204

#3824

From: "schulaura65" <schulaura65@...>
Date: Wed Oct 22, 2008 7:19 pm
Subject: Podium Swim Practice Tonite!

schulaura65

Offline

Coach Laura will be on deck at 6:15 if anyone wants to jump in early
for one-on-one attention.

We will be working on more drills tonite and focusing on more bilateral
breathing and balance, i.e., single arm drill!
Next week we start focusing on core strength.

Laura Schuster

Reply | Forward | Messages in this Topic (17)

#3823

From: "SVTC Events Roster" <eventsroster@...>
Date: Wed Oct 22, 2008 7:05 pm
Subject: Race Participants for Week of Oct 22 - 28, 2008

svtc_eventsr...

Offline

This week, we have 19 club members racing.
Good Luck to all of them!

2008-10-26 -- Silicon Valley Marathon (Marathon)
  - Nick Pearce
  - Glenn Schiavo
  - Jean-Francois Vincent
  - Seth Widoff
  - Paul Young

2008-10-26 -- Silicon Valley Marathon (Half Marathon)
  - Matt Arena
  - Erica Baylor
  - Keish Doi
  - Jimmy Dworkin
  - Kelly Gates
  - Robert Jones
  - Eric Matsuoka
  - Jill Mitsch
  - Thomas Neubert
  - Dan Nevo
  - Debbie Phillips
  - Nicolas Sallembien
  - Kyle Welch
  - Cherie Zeiler


This past week, we had 9 club members in action.
Congratulations to all of them!

2008-10-19 -- Nike Women's Marathon
  - Melissa Loayza
  - Tina Wu

2008-10-19 -- Nike Women's Half Marathon
  - Alan Chen
  - Joyce Hairston
  - Linda Kemmer
  - Laura Rasay
  - Stephanie Rowen

2008-10-19 -- Nike Half Marathon
  - Susan Larrabee
  - Carolyn Magsalay

#3822

From: Sarah Kalicin <sarahkalicin@...>
Date: Tue Oct 21, 2008 4:12 am
Subject: Re: Volunteers Needed for Silicon Valley Marathon

scubaclimber2

Offline

Thank you for all that volunteered for Sunday’s race. I still need at least 3-4 people to help at the aid station and at least one person for the finish line booth. I just heard from the race director that all volunteers will receive volunteer t-shirts. Please let me know if you are free to volunteer and cheer on fellow club members. - Sarah

Hi Everyone,

Come and volunteer at Aid Station #9 for the Silicon Valley Marathon on Sunday, October 26, if you are not competing. Also because we volunteer at the Aid Station, we are able to have a club booth to promote the club at the finish line. We will need two volunteers to attend the booth and spread the good word about the club. In previous years, the club has had a great turn out for racers for this event. Volunteering is a great way to cheer on and support competing club members. Go SVTC!!!

Please let me know if you are able to volunteer for either activity by Wednesday, October 22. Hope to see you at this event!!

Event: Silicon Valley Marathon
Date: Sunday, October 26

Aid Station
LOCATION: Aid Station #9, Los Gatos Creek Trail at the Little League Park on Miles Ave
TIMES: 7:30AM – 10:30AM (Aid Station)
PARKING: Little League Lot at the end of Miles Ave.

Finish Line Booth
LOCATION: Discovery Meadows
TIMES: 9:00AM – 1:30PM

Swim, Bike, Run, and Live Life,

Sarah

#3821

From: sherry <coach@...>
Date: Mon Oct 20, 2008 9:27 pm
Subject: Track Workout - Tuesday 10.21.08

slstri

Offline

Team SVTC -

Track Workout - Tuesday 10.21.08
Theme: Base Training and Core Strength (low intensity stress)
We have approximately 10 weeks left to the year 2009. We'll use six of these to build our core strength foundation; the other four will be holiday fun and calorie burning :-)

Not running right now or working late?
If you have any running concerns, show up at 7:00, walk for 15 minutes and then join us for 15 minutes of core strength. You are welcome to join the workout at any time but be sure to get a proper warm-up if you must be late.

Warm-up on your own...
- Plan to show up early and do 10-20 minutes of EZ pace running on your own.
Bring a watch and your vdot number to workout. If you don't have a vdot, see me before workout and we'll give you one.

6:30p gather group, review workout, short group warm-up (drills, striders)

6:40p Main set :
4 x 1200@ T pace with "walk dirt hill recovery"

Cool Down:
Finish with 1-2 loops EZ opposite direction and ..
7:15p Core strength training/stretching

Option #1: jog recovery
Option #2: do three 1200's
Option #3: (newbies): do three 1200's at E pace

VDOT links:
VDOT pace times:
http://www.svtriclub.org/media/vdotpaces.pdf
If you don't know your VDOT:
http://www.svtriclub.org/media/vdottimes.pdf
For pacing intensity cheat-sheet:
http://www.sherrysmith.com/sutt/Training_zones_jdot.pdf

If you have time, please enter your mile time from last week into the pace calculator in the middle of this page and bring your printed results:
http://www.svtriclub.org/run.htm

Happy Training,

/Coach Sherry
www.sherrysmith.com
408.242.3330

#3820

From: Skrowen <skrowen@...>
Date: Fri Oct 17, 2008 11:31 pm
Subject: SVTC Clinics Survey

skrowen99

Offline

Fellow triathletes,

And now, what you have all been waiting for, the survey for off-season SVTC clinics!

Please take a few minutes to respond to the survey by clicking on the link below.

Your response is highly appreciated, and I hope we can offer an exceptional clinic schedule this year!

http://www.surveymonkey.com/s.aspx?sm=3RKKiturxReGukrmZ5sQ9g_3d_3d

Thanks so much!

Stephanie Rowen

#3819

From: Summer Hampton <summer_hampton2002@...>
Date: Thu Oct 16, 2008 4:54 pm
Subject: REMINDER!!! Happy Hour TOMORROW & Club Run SUNDAY

summer_hampt...

Online Now

http://www.tiedhouse.com/mtview/

Happy Hour - TOMORROW!!! 6pm at the Tied House in Mountain View.

Club Run + Brunch - SUNDAY!!! Details below.

HAPPY HOUR DETAILS

Location: Tied House in Mountain View

Time: 6pm on

Address: 954 Villa Street, Mountain View

Phone: 650-965-2739

CLUB RUN + BRUNCH DETAILS

Everyone is invited to a club run with brunch following, on Sunday, October 19th, at the home of Mark Williams in Menlo Park. We'll head out for a run of varying distances and speeds (everyone is welcome, all levels) and then enjoy some well-deserved brunch afterwards!

The details:

- Meet at 8:30AM and run out the door at 9:00 AM sharp.

- We'll run the trails above and through the Stanford campus, which is a couple of blocks away.

- Drinks will be provided; please bring a food dish to share.

- The address is 1855 White Oak Drive, Menlo Park.

- Questions, please call Mark at (650) 868-8142 or send him an email at mswmsmd@aol. com.

Looking forward to seeing you there!

Summer Schiavo

SVTC Social Chair

summer_hampton2002@ yahoo.com

408-472-4379

#3818

From: "SVTC Events Roster" <eventsroster@...>
Date: Wed Oct 15, 2008 7:05 pm
Subject: Race Participants for Week of Oct 15 - 21, 2008

svtc_eventsr...

Offline

This week, we have 7 club members racing.
Good Luck to all of them!

2008-10-19 -- Nike Women's Marathon
  - Melissa Loayza

2008-10-19 -- Nike Women's Half Marathon
  - Alan Chen
  - Joyce Hairston
  - Linda Kemmer
  - Laura Rasay

2008-10-19 -- Nike Half Marathon
  - Susan Larrabee
  - Carolyn Magsalay


This past week, we had 10 club members in action.
Congratulations to all of them!

2008-10-11 -- Ironman World Championship (Kona)
  - Keish Doi
  - Darrell Eng
  - Fred Haubensak
  - Christophe Joly
  - Kyle Welch

2008-10-11 -- Tri, Girl, Tri!
  - Kelly Emo
  - Laura Rasay
  - Karin Young

2008-10-12 -- Bizz Johnson Trail Marathon & Half
  - Stacey Rader

2008-10-12 -- Chicago Marathon
  - Chris Liou

#3817

From: "Avi Golan" <avigolan27@...>
Date: Wed Oct 15, 2008 4:07 pm
Subject: Re: Wed. Oct 15 Podium Swim Set

agoaln

Offline

Folks,

This is a reminder that the swim will start at 7pm tonight and will be coached by Jose.

Avi

On Tue, Oct 14, 2008 at 8:42 PM, schulaura65 <schulaura65@...> wrote:

WARM UP:
1 x 300: Swim

12 x 50: 4 rounds: Descend each round
1 x 50: Kick (on your side-focus on balance!)
1 x 50: Fist Drill
1 x 50: Swim
900 yards

1 x 500: 50 Fist/450 moderate Rest :30
1 x 400: 100 Fist/300 moderate Rest :20
1 x 300: 150 Fist/150 FAST Rest :10
1 x 200: FAST Rest :5
1 x 100: Fist
1 x 50: Easy
1550/2450

2 Rounds Vertical Kicking:
15 seconds kick, 50 swim back out to flags
30 seconds kick, 50 swim back out to flags
45 seconds kick, 50 swim back out to flags
300/2750

Comments & feedback welcome.
See you next Wednesday!
Laura

#3816

From: Sarah Kalicin <sarahkalicin@...>
Date: Wed Oct 15, 2008 4:23 am
Subject: Volunteers Needed for Silicon Valley Marathon

scubaclimber2

Offline

Hi Everyone,

Come and volunteer at Aid Station #9 for the Silicon Valley Marathon on Sunday, October 26, if you are not competing. Also because we volunteer at the Aid Station, we are able to have a club booth to promote the club at the finish line. We will need two volunteers to attend the booth and spread the good word about the club. In previous years, the club has had a great turn out for racers for this event. Volunteering is a great way to cheer on and support competing club members. Go SVTC!!!

Please let me know if you are able to volunteer for either activity by Wednesday, October 22. Hope to see you at this event!!

Event: Silicon Valley Marathon
Date: Sunday, October 26

Aid Station
LOCATION: Aid Station #9, Los Gatos Creek Trail at the Little League Park on Miles Ave
TIMES: 7:30AM – 10:30AM (Aid Station)
PARKING: Little League Lot at the end of Miles Ave.

Finish Line Booth
LOCATION: Discovery Meadows
TIMES: 9:00AM – 1:30PM

Swim, Bike, Run, and Live Life,

Sarah

#3815

From: "schulaura65" <schulaura65@...>
Date: Wed Oct 15, 2008 3:42 am
Subject: Wed. Oct 15 Podium Swim Set

schulaura65

Offline

WARM UP:
1 x 300: Swim

12 x 50: 4 rounds:  Descend each round
1 x 50: Kick (on your side-focus on balance!)
1 x 50: Fist Drill
1 x 50: Swim
900 yards

1 x 500: 50 Fist/450 moderate  Rest :30
1 x 400: 100 Fist/300 moderate Rest :20
1 x 300: 150 Fist/150 FAST Rest :10
1 x 200: FAST Rest :5
1 x 100: Fist
1 x 50: Easy
1550/2450

2 Rounds Vertical Kicking:
15 seconds kick, 50 swim back out to flags
30 seconds kick, 50 swim back out to flags
45 seconds kick, 50 swim back out to flags
300/2750

Comments & feedback welcome.
See you next Wednesday!
Laura

#3814

From: sherry <coach@...>
Date: Mon Oct 13, 2008 11:00 pm
Subject: Track Workout - Tuesday 10.13.08

slstri

Offline

Team -
-- SEE YOU TONIGHT AT THE Sport's Basement !

Track Workout - Tuesday 10.13.08
Theme: Transition from our speed workouts -> Recovery -> Base Training
Post Ironman, the triathlon season switches into Base and Core Strength training

Warm-up on your own...
- Plan to show up early and do 10-20 minutes of EZ pace running on your own.
Bring a watch and your vdot number to workout. If you don't have a vdot, see me before workout and we'll give you one.

6:30p gather group and review workout
group warm-up

Main set :
              1 x 1600 @ E pace with 90" RI
              1 x 1600 @ T pace with 90" RI
              1 x 1600 @ I pace with cool down

Cool Down:
Finish with 1-2 loops EZ opposite direction and ..
We'll add core strength training/stretching at 6:15pm (early)

Option #1: add the hill a few times around for added mileage ( 2 of 4 laps)
Option #2: do 2 of the 3 miles
Option #3: (newbies): replace 1600's with 800

VDOT links:
VDOT pace times:
http://www.svtriclub.org/media/vdotpaces.pdf
If you don't know your VDOT:
http://www.svtriclub.org/media/vdottimes.pdf
or use the calculator in the middle of this page:
http://www.svtriclub.org/run.htm
For pacing intensity cheat-sheet:
http://www.sherrysmith.com/sutt/Training_zones_jdot.pdf

If you have time, please enter your mile time from last week into the pace calculator in the middle of this page and bring your printed results:
http://www.svtriclub.org/run.htm

Happy Training,

/Sherry
www.sherrysmith.com
408.242.3330

#3813

From: interactivesvtc@yahoogroups.com
Date: Mon Oct 13, 2008 1:55 pm
Subject: SVTC Monthly Membership Meeting, 10/13/2008, 7:00 pm

interactivesvtc@yahoogroups.com

Reminder from:		interactivesvtc Yahoo! Group

Title:		SVTC Monthly Membership Meeting

Date:		Monday October 13, 2008
Time:		7:00 pm - 9:00 pm
Repeats:		This event repeats every month on the second Monday.
Location:		Sports Basement, 1177 Kern Ave, Sunnyvale

Get reminders on your mobile, Yahoo! Messenger, and email. Edit reminder options

#3812

From: Skrowen <skrowen@...>
Date: Sat Oct 11, 2008 1:57 am
Subject: Off-season clinic survey

skrowen99

Offline

Fellow triathletes,

I will be sending out the SVTC off-season clinics survey in the next few days. Please take a couple minutes to respond so we can organize a great off-season schedule just for you. We hope to have some of the clinics starting as early as November, so please respond as soon as possible so we can make sure we offer what you want.

Please look out for an email sent to this interactive yahoo group from surveymonkey!

Stephanie