It’s rare that I get a quality long swim workout in.  I usually do something before, or a run planned after.  Tonight I did a focused swim workout. 
1 x 400 (:20 swim as desired, include some technique work
8 x 25 (:15 Drilling (swimming technique work)
2 x 200 (:20 Pull - focus on the arms/pull, try [...]

When is a Biathlon not a biathlon ?  When you wake to find it is still raining like crazy, and they cancelled the bike portion.  Today was supposed to be the Sportscare Women’s  biathlon.  However the rain turned it in to a 5k. 
 
I got to Koke mill around 0830 and got my chip.  I wasn’t [...]

I went to FC this morning to find they were having a power outage.  The upstairs cardio room still had some lights and power.  I went to find a working treadmill.  Most of the would start, but not move.  I finally got on a working treadmill.  I turned on Zen and the art of triathlon [...]

I headed out for a nice 6 mile run, starting from fit club west.  I unintentionally left my garmin at home.  Instead of focusing on pace, I just turned on the ipod and ran.  Three things I learned from the podcasts I listened to during the run: 1) Cashews are not as high in fat [...]

Today was a Wednesday like any other.  I started with 1600 powerzone.  Due to the nice weather, the attendance was low.  This left plenty of room for walking lunges.  I think we spent 30min. lower body. 
I made it to the track around 1745.  Katie had planned 7min of steady running, followed by 3min rest.   Running [...]

Dan told me on Saturday that I swim too much.  That is so true, but with my knee a bit sensitive, and a day care at the fit club, swimming was the workout of choice today.  I am going to try and cut back to 2 swims a week, and focus more on cycling this [...]

With the polka pace race out of the way I need to start focusing less on speed, and more on mileage.  I have been sacrificing my long run to do extra speed sessions, or a swim workout.  So this morning I headed out out for a longer run. 
I went around 0900.  The temp was perfect, [...]

Why do we get up early, and drive an hour to the small town of Havana just to run a 5K?  Is it because of great shirt, the beer drinking that begins at 0900, and the great food?  Well yes, but mostly because it provides a flat fast course. The perfect place to set a pr.
The early drive was [...]

With the remainders of the hurricane pouring down on us, my plans for a ride were washed away.  I can’t think of a better way to spend the evening than in the pool.  I started with a 400 warm up.  Main set: 5×300 on the 4:15, with 1:15 rest.  pull: 400, speed work:5×100 on the 1:20, [...]

It was a Wednesday like any other.  I started with 1600 powerzone @ fitclub.  Squats, dead lifts, and lunges was the name of the game. 
After football drop off, I headed to the track.  I’m always late now a days.  I caught up with Katie, Kevin, and the rest of the “fast guys”.  They had already [...]

In reference to the title, the first part is hope.  I ran 4.5 miles today.  My hip felt good, not great, but still.  I did a mile for a warm up and then 2×1.5 miles @ a 7:30-7:45 pace.  and a .5 mile cool down.   So I guess there is still hope for the Polka [...]

Saturday morning was suppose to be a long run day for me.  However I was have trouble just walking when I got up.  That muscle that started hurting during the last part of my run on Friday was still tight.  I stretched out but I didn’t want to push it.  
Today I took the kids to [...]

Ah Friday, and a 3 day week end for most.  It was the perfect morning to  try out my zoot’s again, so I went for a run before I had to leave for KC.  I definitely wore socks this time.  I did my usually stretching, and rolled out my I T band before the run.  I [...]

I started my Wednesday work out with an hour of wight @ powerzone class.  We did walking lunges, and a lot of squats.  I wasn’t sure I this was a good thing, considering I had track later.  I got to track practice late again, since football is starts at 1800. 
I started with a 400 warm up.  [...]

Two for Tuesday.  I started with a pool workout.  300 free for a warm up, and then 2×200 getting faster with each 50.  Drill set: 4×100.  odds, count strokes, -1 stroke on the second 50.  Evens, closed fist swim the first 50.  Main set:  8×150 cruise intervals on the 2:10 with 10 sec rest.  Cool [...]

Sunday August 24th I participated in the 26th annual Jackson county triathlon, held in Lee’s Summit, Mo.  We picked up our packets on Saturday.  Not much in them for a big race.  I know you are curious about the shirt.  Well it is a white New Balance short sleeve, moisture wicking, but the design on the [...]

Man, I took two day off and when I went for my run today it felt like I had a 20 pound weight on my chest.  Thursday night I met my mom for a drink.  She had been gone for a week and we had a lot of catching up to do. 
Friday I worked late, [...]

I admit it, I am not a patient person.  I tried to get to the track early to get my work out in before  I had to drop off at football.  I drove up to the track and there were a ton of football players practicing.  There was no way I was going to run [...]

I try every day to be as green as I can and reduce my carbon foot print.  Everything gets recycled in my house.  I got this great aluminum H2O bottle at Old navy.  Looks like a Sigg, but only $7.50.  I’m trying to reduce the amount of plastic in my life.   
I headed to fitclub to [...]

My rough weekend consisted of; an early Friday morning sprint swim, followed by Friday night with Brooks and Dunn, and ZZ top.  Saturday a 4 mile run to sweat out the evil.   Not much else to speak of. 
Now this might not have a lot to do with training and racing, but it is relevant.  Today was fee [...]