This weekend is the all-encompassing, all important Forca Kai Tri Seminar. We will be going over everything from race week prep to transition set up to race day nutrition, so this is one you wont want to miss! Tell all of your interested friends that they are invited as well, cost is $79. The seminar will be from 8-11 under the gazebo at De Anza Cove. You will need to bring all of your race day gear in order to practice. This includes:

Bike

Helmet

Bike Shoes

Running Shoes

Sunglasses

Race belt (if you have one)

Small Hand Towel or Golf Towel (beach towels are too big but you can fold them)

Anything else you plan to have with you on race day.

You dont need to bring your wetsuit or swim gear, but we will be addressing T1, so dont worry.

Bring note taking materials, as there will be a TON of information squeezed into these 3 hours.

For those not attending the seminar, the regular sunday morning workout will start and end at the same location.  Looking forward to seeing you all on Sunday!

Want to PR in your next race? Then get yourself to the track this Wednesday for another round of interval training!

This week we will be completing:

3 rounds of: 100m, 200m, 400m. After each distance you get to rest for the amount of time it takes you to complete that distance.

Remember to bring a watch so that you can accurately keep track of your running and rest times.

Of course its all out effort, the whole time, because thats how we roll. See you at the track! 

There will not be a coached workout this Sunday (Jun 27th). If you are planning to run on your own, we recommend the following workout.

10K Tempo run: 85% for first 5k then pick it up to 95% on the last 5k

Have fun and let your coaches know how this goes.

Looking for a short, sweet workout this week?

No problem, just a few 100m repeats. Sounds easy, right?

Well, there might be a little bit of a twist...

See you Wednesday!

Have you been missing your Sunday running buddies? Then get yourself up and to Fiesta Island at 8am this Sunday morning.

We will be running a 2 loop time trial around Fiesta Island (big or small, depending on what you're training for)

Mike Brown will be leading the festivities, so make sure you are on time for his legendary warm-up stretches.

See you there! 

 We will not be meeting this upcoming sunday - if you are still training for an upcoming event here is the workout scheduled - this would be appropriate for marathon.

45 minute time trial - all out effort  - please let us know distance covered!!!!

Another training season is behind us :)  Rock N Roll 2010 

17 weeks of training, 17 Athletes at the start line with our shirts that said "RUN BITCHES"
 
Here is how it went....
 
The training started in February - we knew we had a big task at hand to get folks ready to roll on race day - some did the half marathon, some the full marathon - regardless of which race they competed in, we saw some great efforts and the never quit attitude that made me proud to be their coach.
 
I could not have done this alone - we had several coaches help along the way - Ted Lin, Ayo Anise, Mike Brown, Bekka Palmer and a few others that helped along the way keeping things moving.
 
The training was laid out simply - CF 4-6 x week, CFE 2-3 x week 
 
17 weeks of training is a long time to keep people enrolled, but we felt it was appropriate to prepare the athletes for the full marathon.  
 
We had some great performances and some character building performances as well.  Here are the times - 
 
1/2 Marathon
Jen Martin - 2:31 (first one ever) never ran more than 8 miles in the training - her goal was to be alive when she's done :)
Megan Denton - 2:10 (goal 2:10 - not a PR, but her 2nd 1/2 marathon training with us and nailed her goal!  She'll be doing a 3rd 1/2 with us this year)
Susy Wysocki - 2:06 (14 minute PR)
Susan Pierson - 2:05
Lauren Rinsky - 2:00
Darren Solano - 2:13 "I was within four seconds of my PR time with logging less than half of the mileage that I did before by myself, no cramping, no bloat problems"
Brent Miller - 2:08
Matt Dusa - 1:46 (first 1/2)
Lucy Coburn - 2:02
 
Marathon -
Andrew Borrelli - 5:50 (First marathon) 
Dan "I should have run shirtless" Tandon - 5:11
Courtney Vitch - 6:11
Nathan Oraker - 3:55 (PR)
Jon Brigati - 3:52 (first marathon)
Aubyn Gominiak 4:15 (PR by over an hour)
Roger Stellers - 4:40 (first marathon ever)
Chris Walden - 3:13 - qualified for BOSTON!!!! (PR by over 12 minutes from last year)
 
Photos here -

http://www.flickr.com/photos/31752877@N08/sets/72157624236158436/

Overall this was a great experience, a huge learning opportunity, very challenging and rewarding in many aspects - the biggest advice that i would give for people preparing for a marathon is really make sure they prepare their electrolyte replacement for the race to do the best to prevent cramping - it got hot out there and tough, but everyone that started finished!    I am super proud of everyone for their commitment and efforts :) 

For those of you that did not race this weekend we have an exciting night at the track planned for you! (and if you did race, come anyways and cheer everyone on!)

Join us for 8 x 150s.

Start time in 6:15 like always. See you there.