Friday Join us for the first “Burn Off That Extra Piece of Pie Run” on Friday morning at 8 am. 5 miles. Whether you want to run a 6 minute or 11 minute mile it’s all good. Just get out there! We won’t drop anyone and the route is pretty easy for the fast runners to follow.
Saturday Newbie swim is back again! First Saturday of every month. If you are new to swimming you won’t find a deal like this for swim instruction anywhere. Everyone else does interval swimming with a workout organized by our instructors. You won’t get faster if you just show up and do a slow 1/2 or full mile. Train slow, race slow. Interval training is essential. Thanks Janet and Denny!!
Sunday LSD Run Sunday afternoon in Thomspon with Kris. Nice way to end the weekend. Thanks, Kris!!
Check our calendar for the details of all events.
Let’s face it. You really didn’t eat so well on Thursday, did you? Burn it off and get ready for the 2014 tri season. The June races are just 6 months away!!
Today’s (Sunday, November 24th) run scheduled for 3 p.m.
has now been canceled due to bitterly low temperatures compounded
with a truly unforgiving wind chill factor!
Check out our calendar for 2 upcoming races-The Turkey Trot in Thompson November 10 and the Little Rhody Runaround November 17th.
Our members will be at both events. If anyone wants to carpool to Southern RI then contact Jane at firstname.lastname@example.org. The Turkey Trot is a great event! Many of us did it last year. Sign up now!
HIgh Intensity Interval Training (HIIT) for swimming
Here are a couple of workouts you can do on your own incase
there are no swim coaches available on a Saturday morning or
for when you train on your own.
100 yards (4 laps)
Think about stroke
Amt. Distance. Time
4 x 50 yd. or 75 yd. on 2:15
Watch the clock and keep consistent times
4 x 50 yd or 75 yd. on 2:00
Less rest time in- between…watch the clock and keep consistent
4 x 50 yd or 75 on 2:15
Descending set ( begin at your steady time and take a second off each swim)
You have been swimming 75 yards at a consistent 1 minute and 30 seconds
4. 1:27 or go all out on the last 50/75 and take off even more time (1:25)
100 yards EZ
Another workout that can be done on your own is to just
Swim 50 yards on 2:00 minutes (or 1:30) *depending on your rest time
for the amount of time you are able to get in the pool. (1/2 hour – 45 minutes)
*You should get at least 15 seconds of rest before your next swim in each set.
Where: Embroidme (Near Benny’s in Danielson)
748 North Main Street
Danielson, CT 06239
Phone: (860) 774-0822E-
What: Basic white cotton tee shirts with logo on the front and sponsors on the back. This is not in place of the triathlon race shirt that we are still getting. This is just another way to advertise, etc.
Price: Short sleeve: $12 Long sleeve: $16 (The design fee has already been paid)
What: Dry Wick sport shirts with 8 x 11 team logo on front and sponsors on the back. design fee has already been paid.
Price: Short Sleeve: $15 Long Sleeve: You will have to ask!
How: Go to Embroidme and tell them that you want to order a Quiet Corner Triathlon Shirt. Then tell them size and length of sleeve. After you place the order it will take 7 to 10 business days.
A few of us are building a team to enter into the Reach the Beach relay race (Mass).
Where: Wachusett to Westport
When: MAY 16th to 17th 2014
Please let me know if you are seriously interested. email@example.com
So far I have: Lorie Nordman, Kristopher Sortwell, Rich Audet, Janet McDonald, Wendy Caron, Bob Sortwell, Robert Medeiros, Donald Frechette, Bronwen Seaman, Shawn Champany, Scott Deslongchamps, Joanne (Lori’s friend)
If we can get a large group, maybe we can do two teams, maybe an ultra team.