Im back

This central Illinois weather really puts a bite into training. Yesterday the schedule reflected hills, so hills on the trainer it was. I started with a 30 minute spin and moved into 30 minute progressive hill workout. It wasn't to bad. I was able to maintain a nice cadence pushing low gears. A 30 minute spin ended the session with a little extra push for 9 minutes half way through the spin. Thanks to ESPN hockey highlights I was able to make the 1 and 1/2 hours fly by.

It seems as if I'm heading in the right direction in losing a few unwanted pounds. After Ironman Wisconsin I went a little crazy. I needed the time off to recover but I didnt need the extra poundage.lots of good beer, maybe a little to much. I can really feel the extra weight when Im running. Mondays and todays run were examples. Monday morning I ran a progressive 8 miles, yes on a treadmill. awesome workout. It ended with the last mile being a sub 6:00 pace. Today I completed a 10 miler 3 x 3 progressive. 7:30.7:00, and 6:30 On the 7th mile I could feel the lack of energy and the heavy feeling. I could have used a gel around mile 5 to not have this feeling. I was out of Power Gels and was only fueling on water. I pushed through and finished the last mile at 6:00 pace.

I have in the recent past been toying with the idea of hiring a coach. I have coached athletes from couch to 5k to marathon and sprint triathlon to Ironman distance races. I have also been coaching track and cross country on the high school level for the past 4 years and I enjoy every minute. Of course I charge a nominal fee of NOTHING for my services. What am I thinking .I get paid through watching the results and what can be accomplished through hard work and determination to reach a certain goal.

Im gonna give a shout out to a couple coaches I have spoken too. Both are Pro tri athletes and have a great sense for who they are, and what they are accomplishing through helping others. Carole Sharpless and Jenna Parker/Shoemaker are both accomplished athletes that wish to share their passion through coaching others.

I have yet to commit but will someday.

I have not touched on swimming so here we go. The pool is about the same. I swimming 3 days a week, nothing to crazy yet. a typical week right now...Tuseday 5 minute warm up 10x 50 drills, 10x 100 at 1:25 pace 5 x 200 at 1.25 pace 200 kick set and cool down Thursday same warm up and cool down. Main set is a ladder 100,200,300,400,400,300,200,100 with 1 minute recovery. Saturday has been a longer set day. typically repeat 400's or 500's

I feel pretty good right now stay tuned for more.