Hot Hot

This weather is great training weather. The hotter the better, just keep drinking. Took a nice ride the last two days while the temps were mid 90's. I had two water bottles and an Infinit bottle loaded up. I made a water stop at a few small town to refill and the attendants thought I was crazy for being out in this weather. Oh well just another day closer to the race. Riding in these temps makes me not hungry on the bike even though I think of food all the time. I definitely needed to eat and felt in when I pushed the pace on the way back into town.
As of now I'm 66 days away from Louisville and I will be going into the race a little under trained. At least in my own thoughts.
WOWS is still going strong. The water temps are up but some still wore a wetsuit. There were 30 plus out to brave the waters. Someone stole my paddles so the makeshift shovel paddles did the job. A little heavy toward the end and blister started to form but we managed to get the course set up. I know I have said it before but swimming open water is the real deal. A different feel when you cant see a lane line and there are no turns. I can actually relax more, and when you find your rhythm or breathing pattern its much more enjoyable.
Thursday night and Tuesday morning fun runs are in full swing. Last night we had over 20 people attend. It was hot and buggy and the mosquito's were terrible as the sun started to go down. The fun runs are to get or to keep the Heyworth kids in shape for the upcoming cross season and also to give some folks an opportunity to learn how to run and maybe shed a few lbs.
While training in this weather just don't drink while training you must keep prepared all day. Just like I tell the kids drink drink and drink some more.


Train hard train smart

ironman training 2009

Ironman training for Louisville has not been easy. With this type of injury/recovery I'm finding it takes several months to heel correctly. I'm getting stronger everyday and hopefully be released to swim in July. Right now I am swimming with the right arm only and I feel confident enough to swim the whole race with one arm. Masters has been helpful and 3-4 times a week now that track is over is helping.

The bike training is going fairly well. I feel I have a good base and my legs are stronger because of all the hill training. I have several longer rides planned the next couple of weeks and will report back.

Running is my strongest at this point. I have had a long run week this week with Sunday 10,Monday 15, Wednesday 19, Friday 20 miles. The 19 mile day I split 14 -5 hills and the 20 miler I split 18-2. My speeds and times stayed fairly fast, 7:30- 7:40ish with the exception on the Friday. I ran the Illinois Special Olympics torch run with fellow Police Officers so my pace was slower. I did manage to throw down several tempo miles the fastest being 6:16. This morning I thought maybe a little soreness but nothing except for the blister that appeared on my pinky toe.

Out for more

Train hard,train smart

Track Season ends

lil late but here goes. The 2009 track season comes to an end with some good news to report. The season was full of hard work and training and I will give it to the kids who kept up with the work outs everyday. Weather it was repeats on the track or repeats on the Apple hill they did as I asked with very little complaining and in the end it paid off with several PR's and state qualifiers.

I am proud of them and what they had accomplished this year. Throughout the year the track meets had every kind of weather and the Illinois winds. Times just kept improving. It didn't matter if you were a sprinter or a LD (Long Distance)kid. To get them to peak, physically and especially mentally at the right time is the key. The entire week prior to sectionals we worked strictly on mental toughness through visualization drills and strategy drills on the track.

At the sectional track meet there were 91 kids that qualified. No doubt the toughest sectional in the state. Heyworth qualified returning state champ Ben Asmus 400 and 200 and 4x100 relay. Kyle Andrea 100, 4x100 relay along with Ethan Wilson and Leon Peters as a team.

LD kids came away with PR's in every event. The fastest mile in the state as a freshman was 4:41 by Zach Quinn. That time would have qualified in 8 of the other 15 sectionals. Hayden Kingery PR mile 4:50 Matt Berry PR 3200 and Ryan Wilson ran a great race in the 800 and also had a PR. These guys put in the miles and it showed. There will be state qualifiers next year for sure.

At the state meet Ben Asmus repeated as the 400 champ, took 2nd in the 200 and the relay team came in 2nd. There were some state records that fell this year in just about every distance and Illinois has a tremendous amount of talent which everyone will see the next few years.