In a desperate bid to prevent summer from ending, the club will be having it’s annual gathering at Howes Beach in Dennis on Sunday, 4 September. You can come to the beach at any time but parking will cost you until 4:00PM so we recommend aiming for a little after 4. The event is bring-your-own-everything – food, chairs, drinks, fishing poles, guests, cameras, piñatas, flashlights, floaties – all are up to you. Those planning on spending the night might also want to consider sleeping bags and running shoes for the morning run. See you there!


lucy norm andyLRFourteen Cape Cod Triathlon Team members represented the team and the club at the 2011 USAT Age Group and Sprint National Championship races on the 20th of August in Burlington, VT. In hot (94F) and humid conditions, our team competed with the best in the country at Sprint and Olympic distance races, with a few claiming spots at Age Group and Sprint Worlds in the process. Congratulations to all who competed! 2012 Nationals will return to Burlington so plan on being there!

Olympic National Championship  
Sarah Newcomb (1 spot out of Worlds alt) 2:24:03
Chris Crema 2:33:01
Ali Winslow 2:33:14
Kathleen Richards (Worlds qualifier) 2:37:20
Gene Cormier (1 spot out of Worlds alt) 2:38:38
Dwight Pfundstein 2:39:50
Charlotte Johnson 2:46:10
Kathleen Thomas 2:49:14
Terry Walsh 2:51:45
Sprint National Championship  
Andy Scherding (Worlds alternate) 1:29:36
Laura Woods (Worlds qualifier) 1:37:21
Rich Cormier 1:42:57
Norma Kelley (3rd Athena) 2:23:40
Lucy Duffy (1st 70+, Worlds qualifier) 2:27:53


[Full Results]


With a few days to go until USAT Nationals in Burlington, VT, it’s time to get in a final tune-up session before your ‘A’ race. But while the general principal of specificity applies in weeks 4, 3 and 2 prior to the race, it’s unwise to simulate race distances and conditions once into the final taper week. Tapering is an art form and everyone responds to a reduced workload in a different way. For an effective taper, you’ll want to reduce volume by 30-50% over the week while maintaining intensity at race pace or better. This is your chance to get rested and dial-in your target race paces and intensities … and if you have easy access to your race course before the race, do a couple of segments of it at race pace (at least 2 days out and short!) to familiarize yourself with the conditions and how you’re going to feel at various points in the race. Therefore, today is about hitting race pace and having a little fun!

10 minute warmup
4 x 100m floaters
15 minutes of 30s x 30s x 30s – that’s 30 seconds of race pace followed by 30 seconds of jogging recovery followed by 30 seconds of bicycle on your back
10 minute cooldown; 4 x strides, drills
15 minutes of ultimate frisbee


london-olympics-2012_optA frequent visitor to the Cape and an occasional drop in to our Winter Grand Prix series, Judge Jones has had another of his pieces selected by USA Triathlon as the official triathlon poster for the 2012 Olympics. Currently the head of the USA Olympic Aquathlon Commission, Jones is also an accomplished author and triathlete and had his paintings selected for the Olympic triathlon posters in both 2004 and 2008.


We looked a few weeks ago and the website hadn’t been updated – but the application has been posted now. So even though its late notice, put Centerville Old Home Week on your calendar for Thursday night, 11 August. Kids races, hot dogs, watermelon, and Covell’s Beach match a flat and fast 3 mile course. The action starts at 6:00PM – kids start at 5:30PM. Get there early to get parking and enjoy a summer evening at the beach!


Multiples of 8

Ladders are a great way to add some variety into a speed session, practice running fast on fatigued legs, and work on your pacing at various distances. Ladders can go up, down, be a combination of both or use completely random distances. This week, we’ll do a simple descending ladder of distances and repetitions that are all multiples of 8. This makes it simple to remember where you are in the ladder and easy to apply to a common 400m track. In a descending ladder, each step to a new distance should be run at a faster pace and the bottom of the rung should be the fastest. Running quick 100m sprints after a few 800s is perfect for tuning up finish line attacks, making mid-race surges, and generally being able to find another gear at the end of a challenging race.

10 minute warmup; leg swings, high knees, butt flicks
1 x 800m, 2 x 400m, 4 x 200m, 8 x 100m
10 minute cooldown; 5 x strides, skipping


  We’ll continue the endurance intervals that we started last week with an interesting distance that we just experimented with, 600 meters. The distance demands a bit of concentration since it isn’t one that we do frequently and while we’re pretty good at setting our pace for a 400 or an 800 meter effort, 600 is something we don’t run often. For this session, target your 10K race pace or if you’re using heart rate as a guide, set a pace about 5 beats per minute below your threshold heart rate. Remember to adjust your threshold and maximum HR rates for the weather. Take 90 seconds easy jogging between each work interval so that you’re fully prepared to hit your target pace for the next.

10 minute warmup; high knees, butt kick, leg swings, arm circles
4 x 600m x 90s
10 minute cool down
5 x strides; skips, hops, lateral skips, grapevine



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