BRANT POINT RUNNERS

MARCH 29, 2016

*Season Best   ** Personal Course Record   CR Course Record

Runners meet Tuesdays rain or shine at 5:15 PM at the corner of

Beach & Easton streets for a 5:30 PM start 5K (3.1 miles) run over

a mostly flat course with one hill and some moderate grades. Runners

of all ability from beginners to veterans are welcome. There are no

entry fees. For information call (508) 228-0206. Course records: Steve

O'Brien 15:42; Lindsay Wilkins 17:59. Course measurement: Dr. Bob

Kennedy, USATF # MA11039JK.

BRANT POINT RUNNERS

MARCH 22, 2016

*Season Best   ** Personal Course Record   CR Course Record

Runners meet Tuesdays rain or shine at 5:15 PM at the corner of

Beach & Easton streets for a 5:30 PM start 5K (3.1 miles) run over

a mostly flat course with one hill and some moderate grades. Runners

of all ability from beginners to veterans are welcome. There are no

entry fees. For information call (508) 228-0206. Course records: Steve

O'Brien 15:42; Lindsay Wilkins 17:59. Course measurement: Dr. Bob

Kennedy, USATF # MA11039JK.

BRANT POINT RUNNERS

MARCH 15, 2016

*Season Best   ** Personal Course Record   CR Course Record

Runners meet Tuesdays rain or shine at 5:15 PM at the corner of

Beach & Easton streets for a 5:30 PM start 5K (3.1 miles) run over

a mostly flat course with one hill and some moderate grades. Runners

of all ability from beginners to veterans are welcome. There are no

entry fees. For information call (508) 228-0206. Course records: Steve

O'Brien 15:42; Lindsay Wilkins 17:59. Course measurement: Dr. Bob

Kennedy, USATF # MA11039JK.

———- Forwarded message ———-
From: Mentoring Youth Nantucket <dzieff@mentoringyouthnantucket.org>
Date: Mon, Mar 7, 2016 at 5:07 AM
Subject: Nantucket Adventure Race – IRON TEAMS RELAY – June 19, 2016
To: robertlaundrycpa@gmail.com

Iron Teams Relay – Registration Open

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Hi, just a reminder that you're receiving this email because you have expressed an interest in Mentoring Youth Nantucket and the Iron Teams Relay. Don't forget to add dzieff@mentoringyouthnantucket.org to your address book so we'll be sure to land in your inbox!   You may unsubscribe if you no longer wish to receive our emails.

IRON TEAMS RELAY REGISTRATION IS OPEN Your support allows MYNantucket to serve hundreds of island children with its 4 programs: Traditional 1 to 1 mentoring. Breakfast Buddies where high school volunteers hang out and share a healthy breakfast with elementary students before the start of the school day. Academic Mentors where high school volunteers tutor elementary school students. Academic Guides where volunteers from the community, primarily retirees, tutor middle school students. So sign up today; After all it's for the  kids. Thanks. March 7, 2016 Sunday  June 19, 2016  36th Annual Running! Sunday, June 19, 2016 10:00AM; Jetties Beach Ends at The Muse with a BBQ 6 Leg Adventure Race (Teams and Individuals) 3.5 mile run through island historic districts 0.75 mile swim, and swimmers run of 1 mile along north shore beaches 0.75 mile paddle, 3.5 mile beach, moor and harbor all-terrain run 16.3 mile bike from Madaket through 'Sconset to the Cranberry Bogs, 6.25 mile long run from the bogs to the Muse Register here at Active.com Thanks!! After all, it's for the kids!!!   David Zieff Executive Director MYNantucket 508.325.6423 dzieff@mentoringyouthnantucket.org MYNantucket Website Mentoring Youth Nantucket | dzieff@mentoringyouthnantucket.org | http://mentoringyouthnantucket.org P.O. Box 2653, Nantucket, MA 02584-2653 Copyright © 20XX. All Rights Reserved. MYNantucket Side Heading

Mentoring Youth Nantucket, * PO Box 2653,, Nantucket,, MA 02584-2653 SafeUnsubscribe™ robertlaundrycpa@gmail.com Forward this email | Update Profile | About our service provider Sent by dzieff@mentoringyouthnantucket.org in collaboration with Try it free today

]]> http://www.capecodathleticclub.org/blog/2016/03/14/nantucket-adventure-race-iron-teams-relay-june-19-2016/feed/ 0 http://www.capecodathleticclub.org/blog/2016/03/09/ccac-teams-at-boston-marathon/ http://www.capecodathleticclub.org/blog/2016/03/09/ccac-teams-at-boston-marathon/#respond Wed, 09 Mar 2016 16:09:28 +0000 http://www.capecodathleticclub.org/blog/?p=3207 Any CCAC members who have already paid their entry fee into the 2016 Boston Marathon are invited to be a member of the CCAC Team at Boston. All you have to do is send Bill Masterson an email stating that you want to be on the team. The CCAC team will compete against other clubs. We currently have 10 members on the team, and could use 5 more. Teams must be completed and registered by 31 March so send your information to Bill as soon as possible. [Team Competition Information]

Officers
President: Howard Tansey
Vice President: Mary Duchesney
Vice President, Tri Team: Chris Crema
Treasurer: Adam Ross
Secretary: Susan Eastman

Board of Directors
Bob Edwards, Dwight Pfundstein, Cathy Lohse, Jason Lilly, and Sam Crowell

1. By logging winter swim hours, you can reduce the risk of injury when the triathlon and open water seasons begin.

You will be aquatically fit and prepared if you train in winter. By incorporating a combination of good skills, endurance, anaerobic threshold, and recovery training, you can avoid waiting for swim preparation when the ponds, lakes, bays, and ocean are warm enough for outdoor swimming. Plus, no one wants nagging shoulder pain from punching up yardage too quickly in the late spring and summer. Become prepared now

2. You can improve technique in the indoor pool setting.

One of the best ways to improve your swimming is by getting one on one coaching to make stroke improvements particular to your needs. It’s much easier for videotaping, evaluating, learning new skills, and improving weak areas when swimming indoors. Making consistent and permanent changes takes time, so start in the winter. Take advantage of Justin Torrellas’ expertise (or another coach you trust) and get lessons from him/her in the winter. It’s motivating to improve and learn, and good technique makes a big difference.

3. You can breathe fresh life into your training and try new workout strategies.

For example, you can work on race pace in a controlled setting. Here’s one method:

Work on open water pace by timing yourself on a set of 5 x 100 where you try to hold the same pace per 100 repeats. Do this during many workouts so that you actually can feel what your sustainable pace is. Of course, based on your heart rate and speed, you can improve your pace as your fitness improves. Your interval will depend on your ability, and if you test your lactate threshold, you can set your pace for a variety of energy systems training.

4. You CAN work on open water techniques in the pool.

Why wait? Here are some ideas to incorporate open water skills:

• Work on sighting by looking up for your coach or a spot on the wall of the building. Press down with your hand and arm during the catch phase to lift your gaze without wasting energy.
• Swim a segment of the practice with 3 people across in a lane to simulate “traffic.”
• Swim with a group of 4 or 5 people in your lane and practice drafting.
• Wear your wetsuit and set up a mock transition station to improve swim to bike efficiency
• Practice bilateral (alternate) breathing—try breathing every 5 and 7 too– and sighting at race pace.
• Use a two beat kick in practice if you use one during a longer open water swim.

5. You have time.

A great reason to spend some time at the pool is that in the winter, you are spending less time outside on the bike and on the track, trails, and roads. It’s the off-season for triathlon and open water races, so it’s the perfect time to work on your swimming. The water is warm and there are training groups at the Barnstable Y, Willy’s, and at the Woodlands. Other local pools include Mashpee Fitness Center, Mass Maritime Academy, Chatham Health and Swim Club, and Sandwich Aquatic Center, whenever it reopens. You can likely find time for putting in some swimming miles, and it’s time to focus on finding and getting to the pool.

Please contact me if you have questions or need help.

Pamela Rogers pdolphin10@gmail.com

Former NCAA Div. 1 Head Swimming Coach, Men and Women

Age-groups

Individual Points Leaders

Teams