XC,Swims, school

Today was the first day back to school for the 2 still at home. We shipped the oldest off tho play football at Illinois College about 1 1/2 hours away. Not to far in case he needs something. The other two started today so the house is empty.
Cross Country season started and the kids should do fairly well. Good coaches, Trask and Arnold pluspositive attitudes will take a few to the state meet this year in November.
I have been running with the team trying to keep up with a few of the faster kids. This has pushed me to rely on the faster work outs as my speed work. Progressive runs tempos and negative splits has made my summer running fun.

Well its been over a week and my bike is still in the shop. I should get it back on tuesday. Ive put numerous miles on the feet the last week and I need my wheels back. I hope its don e right.

My other training has been going well. I feel strong on the swim. 3 days a week in the pool and 1 day of open water has been paying off. I have been participatng in 2 masters swim a week for my drills, speed and interval work. Fridays are just easy long swims and Wednesday open water swims I have been concetrating on sighting and different breath counts. This year my goal for the ironman swim is to be out of the water in 1:05 or less.

train hard train smart

David