Changing my training program

I changed my training program last week because I realized plyometrics was not included. So now I am doing Performance Strength. I think this was the program I used to prepare for Molo.

5 min. of Prehab: movements to prevent injury.
10 min. of Movement Prep: a dynamic warm up
10 min. of Plyo: moves to increase elasticity and power
25 min. of Strength: resistance training
5 min. of Regeneration: movements to help you recover

Hi you guys! I sent out an email regarding a meet- up tomorrow after women's practice at Brewhouse. In case I missed anyone on the email I wanted to post here too. How does tomorrow around 7:45 (or whenever we are done paddling our booties off) at Brewhouse right down the street sound? 

Mo Wise
(949) 525-7234

Flight Itineraries for the team

** Email me your itinerary and I will post it here). Racers - please book your tickets NOW!**

Sabrina and Karina Kranz:
Aug 2, 8:35am - UA 297 LAX to LIH arriving 11:34am
Aug 9, 12:49pm - UA 366 LIH to LAX arriving 9:22pm

Michelle Rainville and Pat Marr:
July 30, 6am - UA 5632 SBA to SFO, UA 361 SFO to LIH arriving 12:06pm
Aug 7, 1:21pm - UA351 LIH to SFO, UA 5648 SFO to SBA

Heather Namdaran:
Aug 1, 5:30am - UA 5324 SBA to LAX, UA 297 LAX to LIH arriving 11:34am
Aug 6, 12:49pm - UA 366 LIH to LAX, UA 5383 LAX to SBA 11:59pm

Nancy Gottlieb and Mark Christman:
(booked, getting details)

Still need:
Beer Tom, Max, Randy, Grant, Jeff O, Annette, Mo W,
and those on the fence - keep on this blog and let me know when things change.

Meals and Dinner parties

Meals before and during race -
1) If we can raise enough money I will get us a cook for 3 days - Friday, Saturday and Sunday (till race day) like I did for the Molokai Women - which was amazing and easy for us.

2) If we don't raise enough funds, cost wise we are on our own. There are lots of food stores in Hawaii - both groceries and eating out. I would suggest eating what you are used to that you know will work for you at a race. That includes snacks on support boat.
Load up with groceries when you first get there and I will be happy to cook for the group if we are all closeby and can get together for meals.

Dinner Parties -
Both Jeff Omdahl and Randy have graciously offered to do a BBQ party for the team at their family's homes on the island. Thank you! We'll do one at each!...
One to welcome the group when they all arrive and one for the post race party!

After the race you are free to go explore different island foods - I can help you with that.

Sightseeing on Kauai

For those who are staying a few days after the race, if you want to do some fun stuff on the island, I can arrange for us to do stand up paddling down the wailua river, hike Na Pali coast or others, kayak, snorkel, swim under waterfalls and more. I will post all your airline itinerary on a separate page so that you can all see how long each will be on the island.
Might as well make a vacation out of this! It's more than just a race!

Fundraising

Let's post all fundraising related information under this folder topic.

Workouts, water and land

Let's post all workout related information under this folder topic.

Race Logistics

Let's post all race logistics related information under this folder topic.

Transportation

Let's post all transportation related information under this folder topic.

Accommodations

Let's post all lodging related information under this folder topic.

**** Latest update for Condos for the team *** (4/24/2013)

I have 3 condos in the same development in the Princeville area on hold but I need to know if you guys and gals are in. They won't hold it for long and there isn't a whole lot available in the surrounding areas. I've emailed you all and would like to have everyone logged in to this blog and have discussions on here.

So this is what's on hold:

1) Pali Ke Kua #204 - 2 bedrooms with 2 king beds and 1 sleeper sofa
(I am not counting anyone for the sleeper sofa because those things suck on your back and we need everyone sleeping well before the race)
http://booking.remaxkauai.com/Unit.mvc/Details/23877

Suggestions:
Karina and I will take a room. Annette and Heather N in the other room

2) Pali Ke Kua #241- 2 bedrooms with 1 king bed and 2 full beds.
http://booking.remaxkauai.com/Unit.mvc/Details/23886

Suggestions:
Men's condo - Beer Tom (w family?), Max, Grant

3) Pali Ke Kua #108 - 1 bedroom with 1 kind bed
http://booking.remaxkauai.com/Unit.mvc/Details/23875

Suggestions:
Nancy and Mark

Let me know what you all think. If I can get commitments soon, I will give them your dates and one person from each condo will need to call in to reserve.