KET Fitness

KET Multisport Training Center

Newsletter

July 2014

Topics:

• There were Many PRs and Firsts in June & July
• Links to Articles:

-2 Workouts(Run, Bike, and/or Swim) a day…..periodically

-What you eat can dehydrate you.

-Don’t Quit Now!

• A Treadmill Workout to Keep it Interesting
• Swimming: How flexible are your feet?

 

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There were Many PRs and Firsts in June & July

Firsts:

Mack Henderson – Syracuse 70.3 Half IM

Josh Wagner- Syracuse 70.3

Judy Cadmus- Phil’s Tavern 10k in Ambler

Ken Pagliughi- Challenge AC 140.6 IM Distance

Vince Anastasi- Challenge AC Aqua Velo (2.4 mile swim & 112 mile bike)

Dawn Perry- Eagleman 70.3

 

PRs:

Claudia Heim- Syracuse 70.3

Caroline Godfrey- Syracuse 70.3

John Kusturiss- Syracuse 70.3

Judy Cadmus- Skippack 5k

Vince Anastasi- Eagleman 70.3

Bill Perry- Philly Oly

 

 

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Links to Articles:

 

2 Workouts(Run, Bike, and/or Swim a day..periodically)

http://www.active.com/running/Articles/Double-Days-What-They-Are-and-How-to-Reap-the-Benefits.htm?cmp=17-2-6940

 

What you eat can dehydrate you as well.

http://www.active.com/nutrition/Articles/Dehydrating-Foods-to-Avoid-this-Race-Season.htm?cmp=306&memberid=105447680&lyrisid=43289073&email=mkkotarski%40hotmail.com&gender=M&dob=19611106+00%3A00

 

Don’t Quit Now!

http://www.active.com/running/Articles/How-to-Gut-It-Out-When-You-Want-to-Quit-During-Workouts.htm?cmp=306&memberid=105447680&lyrisid=43289073&email=mkkotarski%40hotmail.com&gender=M&dob=19611106+00%3A00

 

 

 

 

 

A Treadmill Workout to Keep it Interesting:

After a 1-2 mile Warm-Up mix in a 60 second climb at 3-6% grade then after 15 seconds of running at 0% complete a 400(.25 miles) at slightly faster than 5k pace with a .5 to 1 mile rest interval x 3-5.

 

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Swimming: How Flexible are Your Feet?

 

Ankle flexibility. It can change your swim performance.

https://www.facebook.com/#!/KETFitness/posts/749791818396957?notif_t=scheduled_post_published