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racelab
Newsletter January 16th, 2014
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Coach's Corner
With the PF Chang's Marathon and Half Marathon coming up this Sunday, we thought it would be appropriate to talk about race strategy this week!
RACE SMART!
Many well trained athletes don't perform at their potential because of bad race strategy. While there are many aspects of the race that you cannot change, you have control over the most important ones that will assure you the best race you can have on that particular day.
- The pace
- The fuel
- The mind
THE PACE - START SLOW to FINISH FAST!
Base your strategy on EFFORT, not on TIME!
Divide your race in segments that are easy to achieve. Start slow and try to do each segment at a higher intensity than the previous one. If you don't think you can do that, then you need to slow down. The last segment should be the fastest of the whole race. You'll still have plenty of time to pick up the pace and pass all the athletes that started too fast! Adrenaline and the crowd will push you to a fast initial pace... Resist! You'll be glad you did when you get to the last part of the race. Run your own race!!!!
IF YOU ARE TRAINING WITH HEART RATE ZONES, ASK COACH FOR YOUR PERSONAL RACE STRATEGY!
THE FUEL
Follow your fuel and hydration requirements according to your caloric needs and use the foods that have worked for you during your training.
THE MIND
At the end, your mind is the most powerful tool you possess to reach your goals. It is what makes us accomplish extraordinary things and push ourselves over the limit. Use it wisely and you'll be surprised of what you're capable of.
Make a plan, visualize it and then follow it!
Trust your training and yourself! Stay positive; think of how far you have come. Be the best you can be in that moment. Assess your options and make wise decisions to finish strong.
If things get tough and you are mentally tired, quiet your mind and just keep moving.
THE WALL
MostMmmmjhgMost endurance athletes have hit the wall at some point. All of a sudden the muscles do not respond; you feel exhausted, you slow down considerably and have a hard time continuing ... This happens because of bad pacing, not enough fuel, dehydration or mental fatigue. By paying attention to these points you can AVOID THE WALL!!!
What to do if you "hit the WALL"? First of all, do not panic...this will pass! Take your time to assess your pace, your fuel intake and your form and make the necessary adjustments!
It's ok if you lose a couple of minutes, re-group, stretch and concentrate on your form ...let your body recover and keep moving!
THE GOAL
Have a goal, but write it with pencil! Think of three or four goals that you would like to reach.
If you cannot reach the first goal, keep doing your best to reach the second goal. Each race is unique and will present new challenges! Trust in your ability and in your preparation and do the best you can! Your spirit will get you further than you imagine!
GIVE EVERYTHING YOU HAVE IN THE EFFORT AT THAT MOMENT
AND THAT ALONE MAKES YOU A WINNER!
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Dear Team
We are very excited to see you race this Sunday!
We have been training the Phoenix Children Hospital Team Hope in Motion for this race and we look forward to seeing everybody crossing the finish line.
We're not sure it we'll be able to set up the racelab tents at the finish line, so look for the RACELAB UMBRELLAS on the course just before the finish line (on Rio Salado).
Wear your racelab yellow(if you don't have a shirt, call us to borrow one)! With so many people running we always look for the yellow shirts to find you, so make yourself visible!
We also welcome any family members and friends to join our cheering squads!
We wish you all a great race and successful finish!
HAPPY RACING!
Bettina Warnholtz |
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HEART RATE TRAINING
Thursday, January 23 - 6:30 PM
Triple Sports - Scottsdale, AZ
You all know that we heavily endorse the use of heart rate to maximize training results. Heart rate is the most effective training tool for endurance sports, period. This clinic will go over why and will touch on other important concepts such as Power.
If you haven't used it yet, mark your calendar for January 23. If you know someone who wants to take their training to the next level, bring them along as well.
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NEW WORKOUTS
Thursday Evening Trail Runs
5:30 PM - Papago Park
DON'T FORGET TO BRING A HEADLAMP
We're back at Papago this week! Bring a headlamp! We are meeting on Lake View Dr, underneath the Mill bridge. From Scottsdale Rd, go west on Curry and take the last left before you get to Mill Ave. We will be at the first parking lot on your LEFT. Email Johann with questions.
Wednesday Morning Track Workouts
5:30 AM - Horizon High School
Starting January 8th
We had our first Wednesday morning track workout last week (well, our first in a while) and we had a small, but fun group! We hope more of you join us this week!
Thursday Morning Swim Workouts
6:00 AM - McDowell Mountain Aquatic Center
Starting January 9th
We also had a small, but fun group last week for our Thursday morning swim. Hopefully we can get more of you to join us this time! It's a great pool and it saves you the drive all the way to Tempe.
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racelab raceTEAM
Informational Meeting
January 18th, Warnholtz House, 2pm
As many of you know, we have a group of members that are called the "raceTeam". These are members who have been with racelab for a long time, have shown a real dedication to the team, and have acted as outstanding ambassadors of the racelab vision, and brand.
We are excited to announce that the group is being expanded and spots are opening up!
If you have any interest, whatsoever, in being a part of this group, please plan on attending a mandatory informational meeting on Saturday, January 18th at the Warnholtz House at 2pm. We will go over what the group is all about, talk about the application process and answer any questions you might have!
**Note: Current raceTeam members MUST attend this meeting as all will be required to reapply.
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MONTHLY SOCIALS
This year we want to make sure you get a chance to hang out with your racelab crew outside the training zone too. So we will be doing our best to organize monthly social events for racelabbers and their families and friends! This month we went to a Coyotes hockey game and it was very fun!
February 8th - Bowling
A while back, a group of us went bowling and had a great time! So we're doing it again! Saturday, February 8th at the Via Linda Lanes on 90th St and Via Linda, meet us at 4pm for bowling, beer, and good times with your racelab buddies! Please RSVP to Johann so we can reserve enough lanes for everyone!
March 15th - Renaissance Festival
The Renaissance Festival is a lot of fun for people of all ages. Whether you have kids and want to enjoy some family fun, or if you want to throw back some beers, chew on giant turkey legs and share some hilarious laughs with your friends, this place is for you. Meet us there on Saturday, March 15th at 1pm and if you're feeling extra Renaissance-y, dress up too... You can get tickets at Fry's grocery stores or at the festival (but lines are a pain).
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ARAVAIPA RACES
Coldwater Rumble - January 25th
Elephant Mountain - February 22nd
The trail races organized by Aravaipa are really great events. Well organized, smaller and more intimate, and with the best aid stations, these races are great for the beginner trail runner or the experienced ultra runner and they always have a wide range of distance options.
Use these discounts to get 10% off of registration:
Coldwater Rumble: RACELABCR
Elephant Mountain: RACELABEM
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IMPORTANT RACES
RUNNING!
The post-triathlon season from November to March brings about a lot of really great running events that racelab has been a part of for years. Here's a list of them. Contact us to get the discount code.
TRAIL RUNNING!
Trail running is a great way to improve your road running and even your cycling. There are a lot of great trail running races coming up so mark your calendars! Click the links for distance information and stay tuned for discount codes on the Aravaipa races...
These lists will grow in upcoming newsletters. Mark your calendars though and don't miss out on anything!
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LAKE PLEASANT OFF-ROAD TRI
Lake Pleasant - March 23, 2014
Unleashed Events (Johann!) is proud to announce the 1st Annual Lake Pleasant Off Road Triathlon & Duathlon. With dirt roads and trails that offer beautiful scenery and an escape from the city, Lake Pleasant is a perfect setting for a multi-sport adventure. Swim in Fireman's Cove, bike on Castle Hot Springs Road and run the awesome Pipeline Canyon Trail. This is the perfect way to start the year off with a fun event and enjoy a beer afterwards with your multi-sport pals!
Triathlon: 1500 meter swim, 32 mile mountain bike, 6.2 mile trail run
Duathlon: 2 mile run, 32 mile mountain bike, 6.2 mile trail run
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ROCKY POINT TRAINING PACKAGE
The Rocky Point Triathlon at Las Palomas is one of our favorite races. Every year, we bring a big group of racelabbers down to "Arizona's beach" to swim, bike, run and party and it is always a really good time!
Rocky Point is a great race for beginners because of the generally easy course (elements allowing) and because the sprint is slightly shorter than a normal sprint triathlon. This year, we want to try to entice more beginners to join the team and join us for the party so we are offering a package similar to the Tri 101 program we did a while back. Here are the details:
- 12 week training program - all group sessions (6+ per week) - supportive team environment - discounted entry fee - cost: $500
This is a great option for family members or friends that want to try the world of triathlon! If you know anyone who would be interested in this, send them our way! |
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GROUP TRAINING SESSIONS
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THIS WEEKEND
7:00 AM
Dreamy Draw
Phoenix, AZ
8:00 AM
San Juan / Towers
South Mountain, AZ
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ASU Student Fitness Center
Tempe, AZ
NEXT WEEKEND
7:00 AM
Estrella Mtn Regional Park
Goodyear, AZ
8:00 AM
Discovery District Park
Gilbert, AZ
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Sunday
January 26th
7:00 AM
Pima Canyon Entrance
South Mountain, AZ
ASU Student Recreation Center
Tempe, AZ
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For more information click here: |
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racelab in Facebook
We have two racelab accounts in Facebook:
The racelab page is open to the public. It serves as an informational tool to let the public know what we are about and what we do.
The racelab group is a closed group, where only active team members are accepted. This account serves as a tool for the team members to communicate in a more controlled environment.
Please make sure you belong to both accounts so that you don't miss important information.
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Contact Information | | |
www.racelab.com
480-502-9975
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