Ironman Lake Tahoe

Ok So after suffering through two very hot half iron distance races in August, Lake Tahoe had something else in mind. 

Snow was falling as everyone was dropping their bikes off in transition the day before the race. The last Tri I did, Superior Man, the race morning temp was 79 degrees as I showed up for the race. The race morning temp as I pulled into T1 at Lake Tahoe was 25 degrees. Today will be an interesting day. 

Pre Race 

I started off by my race morning by getting in line to get my tires pumped up.  After that, I double checked my transition bag and added some food that I would need for the ride. I then headed over to the building they had open for the athletes to slip into my wetsuit while staying warm. I took my time and got my self all prepped for the 2.4 mile swim that was coming. 

Swim

I knew from my pre swim two days earlier that the water in Lake Tahoe was quite chilly. It was not the coldest water of the year (the second DRC Aquathon takes that award), but when you add in the cold sand on the beach it would be chilly throughout the swim.  The first thing I noticed as I crossed the starting mat was the fog on the water that was obscuring the buoys. For the first lap, it was very hard to find the buoys to sight off and I found myself going off course and adding distance. With the new start method WTC used, the swim was well spaced out.  

As I hit the beach after the second lap I looked down to a very solid time for myself of 1:20:04. Now, how to get dressed when my fingers and toes are numb???

T1

22:22. No, I did not take a nap before heading out on the bike. Coming into the transition tent, there was no room anywhere. Between the cold water we were coming out of, and the cold air we were heading out into, I knew I needed to dry off and get a total change of clothes. I usually simply throw on socks and shoes and go with wet shorts and a wet Tri top, but that would not work today. I dried off and somehow managed to pull on dry shorts, compression sleeves on my calves, socks, a thermal Under Armour top, a tri top, a cycling jacket and gloves. 

Bike

The temp at the start of the bike was still hovering around freezing. We had a couple easy miles before we hit Dollar Hill for the first of three ascents. Dollar Hill was not too long, but it was steep enough to take notice. On the back side downhill the cool air was very noticeable. After Tahoe City, we had about 15 miles of slightly downhill to Truckee. I made a point of getting into a groove and staying smooth. As we approached the Squaw Valley turnoff I passed an athlete who was talking on his cell phone...  

Once we hit Truckee, the hills really get going. There was a short tight climb on a bike trail followed by a quick little descent. Then we turned off of onto the road that would take us into Martis Camp.  We so passed through the gate of this very exclusive private community and the. We started heading up.  The Martis Camp climb was a series of stair steps with little quick downs here and there. At the aid station I needed to pee, so I made a pit stop. I also grabbed a fresh water and had some of my Gatorade chews.  

The Martis Camp climb was steep enough in sections that I needed to stand for brief moments. I knew I was going slightly outside of my power goal, but I made sure to take it as easy as possible going up the hill as possible. Soon enough the Northstar Resort was upon us and I had to prepare myself for the twisty descent coming. 

Now it was time to climb the Brockway climb. This one was steep and straight. No twists or stair steps this time. Basically it was settle in and keep chugging. Even on lap one there were a couple folks walking their bikes. At the top and it was time to prepare for a very quick descent. This time it was open and the only reason to brake was personal lack of confidence. While I stayed off the brakes, I did stand up to modulate speed a couple times. At the bottom and we were at T1 and starting lap 2. 

After Tahoe City they had setup the special needs station. At this point I was still chilled and felt it would be a good idea to stop and consume my energy bar and bottle of Mountain Dew while warming up in the sun. After a couple minute break, I was back at it.  Lap 2 was pretty smooth with no big surprises. Coming up to the Martis Camp section I was mentally getting myself ready for the climbs. 

I could feel the miles as I was climbing the second time. I was close to my personal limit, but I kept it rolling. As I made my way up Brockway, I was really sucking for any and all oxygen I could find. I made a point to stop for a water at the aid station at the top of the climb. Now I was focusing on one last time up Dollar Hill and just mentally getting ready for a marathon...

T2

Nothing special here. Hand off the bike, grab my bag and start stripping off the layers. I decided I wanted a long sleeve as it was only in the upper 50's, and it would cool off quick as the sun sunk behind the mountain. Once changed, I tried to muster a slow jog and out I went. 

Run

I saw my parents right away, and that was nice.  But now it was time to focus on running. The course was two laps, with lap one being about 18 miles, and lap two about 8. I got myself into a decent groove as I lapped around my hotel and onto the bike trail. As I continued down towards the turn at mile 10 I was hitting a little bit of a mental low. I started walking a little more than just the water stops. I needed to do something.

Special needs at mile 13 was the answer. I hit the port a potty, grabbed my extra shirt and my bottle of Mountain Dew. I carried it with me and sipped on it for the next 5 miles. That really got my energy back. So much so that after a couple miles I started running smoother.  As I entered the village to make the turn I was back to a smooth jog with only walking through the water stops. 

Soon after getting going on lap 2 they handed me a headlamp as it was getting dark. With the dark came much cooler temps too. I am glad I was running pretty good as that helped me stay warm. I really felt good after the second turn around. I knew I only had about three miles left and really tried to limit my slow down at the water stops. As I approached the final water stop we were in the parking lot for the village and could here the finish line. I grabbed a sponge to rinse my face off, and then grabbed one last water cup. It was time to run through the finish line now. 

Turning into the village for the last time was awesome. The fans were still out in force and cheering everyone on. As I rounded the final turn the finish line came into sight. I was not going to hit a PR, but I was very pleased with my overall effort. 

Summary

This race was epic. I highly recommend this race to everyone with the following caveats: if you are concerned with making the bike cut off, do not sign up. This bike course is not an easy course if it were at sea level, and it starts at over 6000 feet of elevation. If however you want a beautiful location with a challenging course and some of the most absolutely stunning scenery on a course ever, sign up. 

The snow capped mountains you gaze out on at the swim start, the mountains you look over at as you climb them on the bike, and the shadow of the mountain you get to run in are all beautiful. Sensing a theme, mountains. The run also has the Truckee river that you get to run along which also adds some great scenery to distract you during the marathon. 

Superior Man 2013 - aka Epic Heat Round 2

I remember saying last year that the high heat and SW winds for the inaugural edition of Superior Man were the worst weather conditions we could see for a late August Tri in Duluth. I was wrong. Very wrong...

Short Version

Swim - epic chop. Felt like we were swimming uphill at times. Toughest swim ever for me. 43:xx. Five minutes slower than Boulder. 

T1 - massive wrestling match with the right wetsuit arm on the run in.  Otherwise smooth and controlled. 

Bike - knew we had a tailwind to start so I went out fast but controlled. Hit Two Harbors in 1:10. Nothing exciting, which is good, and simply fought the headwind on the way home to a 2:32:xx.  

T2 - how much crap do I need to run?  Hat, glasses, race number belt, salt, GPS watch, cold water bottle...  Quick and efficient though.

Run - hot. Beer at Canal Park Brewery aid station, dip in Lake Superior, and lots of ice down the Tri bibs...  Did I mention it was hot?

Long Version

Pre-Race

Alarm at 4:30 and boy does that seem early...  Had a quick breakfast of toast and juice. Threw all of my stuff in my car and rolled out. As I pulled into the DECC the temp reads 79 degrees at 5:30 am.  It was fitting that the song "Hate My Life" came on at that moment...  Just remember, you paid for the opportunity to race today...

Setup my transition spot and chatted with everyone I knew doing the race, and plenty of random others. Lots of excitement, along with anxiety over the heat and wind. 

Swim

Boarded boat number two and headed to the top deck so I could once again jump off dead last. The chop from the wind looked rough and word was it delayed the take off of boat two. The Vista Fleet crew did a great job mooring the boat by Bayfront so we could get our race underway. 

Macarena?!?  That was the last song I heard prior to jumping in...  Thankfully it did not get stuck in my head for the ride...  As I got to the bottom of the stairs, I gave Clint the question and got the ok to dive in again. The one perk I get for going dfl.  And in I went!  

The water felt brisk but not too cold. I quickly got out and into a rhythm.  The chop on the south side was noticeable. About 1/4 of the way down the first leg, a kayak was right by me and asked if everything was ok.  Do I look that bad when I swim?  I kept plugging along and noticed I had a lady drafting off of me.  Not a problem, but I needed to pee and did not want to do that with someone right behind me so I waited. But she was on me like white on rice for the whole first lap.  I finally ditched her after seeing someone swimming the wrong way!?!  He was swimming well and I did not notice him until he was behind me so I did not say anything to him.  

On lap two the chop was even more apparent and it was like swimming uphill at times. There were strokes where my hand was still vertical as I was bringing it around and it would be hit by a wave and be totally under water. I drank plenty of Lake Superior and felt like a sock in the washing machine at times.  But finally the ladder was in sight. 

T1 

Once on dry land I started running because I was happy to not be getting tossed about.  Got to my bike and grabbed a gel while I put my helmet and socks on.  Threw my Gatorade chews in my pocket, flipped the camera and computer on and I was off.  

Bike 

Knowing we would have a strong tailwind up to Two Harbors (and a strong headwind home...), I wanted to make sure I took advantage without going too hard on the way out.  I also wanted to make sure I was drinking because it would be hot for the run and if I came in dehydrated from the bike, well that would suck...  

The chunk through town went by smoothly. I navigated the turns etc with no issues and soon enough was climbing the first hill on the expressway.  Maintain my pace while not going over my power threshold were my thoughts. With such an epically slow swim, I was passing quite a number of folks early on.  With the time trial start, there never seemed to be groups or drafting so that is nice.  

Just after the first aid station I came up behind my friend Caro.  This worried me a bit as I did not expect to see her so soon.  She was borrowing my Cervelo and I hoped it was not causing her issues. As I went by she was in good spirits so that was a good sign.  She would later pass me on the run on her way to third lady overall.  Rocking a great bike and run split using a bike she had never ridden that was less than ideal fitting (it was close, but she wanted her aerobars a little further away from the seat). 

Once we turned the corner at Two Harbors we felt the wind...  So that is why I was pushing 25+ on the flats with little effort...  Stay aero, and keep pedaling. Don't worry about a low speed number, everybody is seeing them...

The wind coupled with the rougher roads after Knife River had me in a little bit of a low spot.  Sore legs, sore lower back,  no energy...  All the things that can creep up on me in longer races. After the water stop I tried to drink a little more and get back into my groove. The wind decided to really smack us around by McQuade harbor. Flat road and 15 mph...  Ouch...  Finally got to London Road and got to ride "against traffic" (on the left shoulder) which is a little odd for a biker but fun too... 

As we approached 40th ave west I saw a guy running his fat tire bike because the tire was flat. Dude.  How on earth did you ride almost 50 miles on a fat tire bike that fast!?!  Thought about throwing him my flat repair stuff but quickly realized it would do him no good...  Yup, that is your brain at mile 50...  Heard later people saw him get back to T2...  Hope he finished.   He is hardcore!

T2 

Where did all of this shit come from?  Slip the bike on the rack, ditch the helmet, on with the shoes.  Pick up my hat, glasses, salt tablets, race belt, water bottle, GPS watch, kitchen sink...  You know it is hot out when a bottle of water frozen over night is not that cold when stored indoors out of the sun for six hours...

Run (Shuffle) 

My plan was to manage the run.  From the get go I panned on walking the aid stations so I could get in plenty of water. I would walk the uphills when that became an issue.  From the get go I kept a nice easy pace, if it was cool and I had not just biked 56 miles after swimming uphill like a salmon for over a mile.  At the aid stations I planned on ice and water at all of them.  Gatorade or Pepsi would be a station by station decision.  

The first lap was steady. Walk the aid stations grabbing water and ice from the great volunteers and staying as hydrated as possible.  The wind that plagued us for the last 27 miles was now going to be our friend at times. Whenever it was a head wind on the run, it did help cool you off.  Heading down railroad street it felt nice as a watched the string of runners ahead of me.  It reminded me of a bunch of semis driving up Thompson hill.  Nobody was moving fast, but we were all moving forward with purpose. At the end of lap one the stint through Bayfront Park was nice as the wind was coming off the harbor and felt cooler.  

Lap two...  I had a plan to dip in Lake Superior at the first aid station if it was really hot.  Well, it was really hot 5-10 degrees ago...  Below is the GPS track showing my little detour for my cool down.

As I approached the first aid station by the Canal Park Brewery, I grabbed my water and ice.  On a whim I asked for beer since it was mile 8 and all...  Low and behold they had Growlers and poured me a glass. I took it and headed for the lake. 

Jumping in felt great. Nice and cool all over. I got out and got back to the run. Same story, run to the aid station, grab ice and water, and get rolling. My mile splits were not great, but I was still running. As we headed back on the Lakewalk, I noticed my doctor volunteering and wondered what the official advice would be on completing a half iron race in high heat and humidity...  

After the final aid station, I got back to pace. Time to run it in to the finish line. I picked off a few racers in the last half mile, and finished with a hard earned 5:45 or so.  

Overall 

Not my best time of the year, but i was very pleased with how I managed the race based on the conditions.  The run in the heat was tough, but I felt like I handled it well.  Not exactly my best run time, but I was still running strong at the finish.

I have to give Clint and the whole Superior Man crew a tip of the hat.  They made some nice changes to the race that were noticeable upgrades; carpet mats for transition to keep us from slipping, taking the bike course off of the railroad tracks, and a new two loop run course.  On top of that, I have never seen a run course aid station setup handle that kind of heat with no problems so well.  They never ran out of ice and the volunteers were great.  

Garry Bjorklund 2013

In my preparation for the Garry Bjorklund this year, I tried joining the Duluth Running Company training group. With my solid PR I set two years ago, and the inevitable aging process I figured it would be a chance worth trying to see if I could coax a little more speed out of my running. The biggest advantage I found from the group was the incentive to get out early in the season when the weather was crappy because I knew there was a group waiting. 

Race Day

As race day dawned, the weather looked good. Not too hot and no headwind. My goal was to go out around 7:10 pace as my PR is right at 7:11 pace. As I waited for the start it was nice to chat with everyone I knew who was running. I have never been much for warming up, so it was a nice way to pass the time. As the start edged closer, I downed my gel and lined up with the 7:00 minute area towards the lake side. 

I got off to a solid start and felt good right away. My first few mile splits were low 7:00's with mile three being in the high 6:50's. I tried to back it off ever so slightly to make sure I was not going to crash at Lemon Drop Hill.  The middle few miles were right at 7:05 to 7:10 so I was happy. 

London Road

As we headed down London Road, a large group of college age girls started slowly passing me. They were a group of CC runners. At the same time I was passing a younger guy.  Everyone was chatting and I heard the guy was a senior at East. As the ladies pulled away, I tried to convince him to stay with them. He just did not have it in him. Too bad. 

Moment of Truth

Lemon Drop Hill...  I was still feeling pretty good as I approached the hill, but I knew that could all change as I went up it.  I made a point of taking it easy to not aggravate my calf and instead wanted to focus on getting back up to pace at the top.  Once over the top, I was able to get back on my pace quick. On top of that, I still felt strong. On the gradual decline into mile marker 10 there were some college age spectators with Stella Artois in cans. They offered so I took one. A little carb with my hydration...

Finish Strong

As we headed down Superior Street, I focused on keeping my pace solid. With only a couple miles left, I just needed to stay on my pace and I had a PR in the bag. When I crossed the line, I had a PR of 1:32:49, 7:06 per mile average. Overall it was a good race for me. 

Post Race

With the chilly temps, I did not stick around for too long. Basically I changed, got some snacks and bailed out. 

August!?! How did that happen.

So, I have not been blogging much this summer as I have been busy with everything.  I somehow managed to sign up for an Ironman in September of this year while simultaneously deciding to build a house.  When I say build a house, I mean build with the only contractors I am hiring are the well driller and the septic installer. 

In the next few weeks I am going to try and write some post event blogs catching up on the various racing adventures I have had this summer. A little heads up, I have had a couple of PR's this summer so far. 

New Bri Tri - Season Kick Off

Short Version

Cold swim, flat tire, solid run. 

Long Version

So after some back and forth discussions with Mike and Clint from Duluth Running Co., we all decided to head out for the New Bri Tri as a season starter. The weather forecast was 50/50 on if it would rain, and in the end we had great race weather. No rain, and the temps were in the mid 60's for the race.

We all showed up early and signed up race morning.  I went to work getting everything set up for the race. Happily I did not seem to forget anything needed for a good race. Mike would be in the first wave, Clint in wave two, and I got to go off in wave three. With two minutes separation, I knew Mike would be up the road the whole time. I figured Clint would be seen on the run out and back, but most likely not able to be caught. 

Swim

Cold.  With our lingering winter around Minnesota, everyone knew the water would be brisk. The RD said 62 degrees. I was glad to have a full sleeve wetsuit for this one. The first few strokes felt a little chilly, but after a minute or two it was just another swim. Since I had not been swimming much so far this year, I focused on staying smooth and straight.  No sense swimming any further than I had to.  When I hit shore, I felt like I had a good swim.  As usual, I totally forgot to hit my watch for a split, but later saw in the results it was a 13:41 for a half mile. Solid for me overall. 

Bike

I have not been biking as much as I would like.  The poor weather has been keeping me from getting out some times. Being in the third wave, and also a little slower in the water, there were plenty of bikers on the road in front of me. Heading out of the park, I had to pass a minivan and got stuck behind a group of slower cyclists taking up the whole lane at one point. 

Once out of the park, I tried to settle in and get a good pace going. This course has a bunch of turns and it helped to have ridden the course last year. Knowing the corners before you got to them helped me carry a little more speed. Just after I passed the half way point as I was navigating the 170 degree corner I hit a pot hole with my back tire. I saw it in time to get the front tire up over it, but the back tire hit it straight on and blew. It was flat within one second. 

I set to changing my tire and in just over five minutes I was back on my way. I was now back in the pack and trying to pass people again. I once again got caught up behind a couple of bikers who would not pass a car that was stuck behind a slower biker. After getting by them, the remainder of the ride was uneventful. 

Run

I was feeling decent for the run, even if the legs were a little heavy. I was hoping that had more to do with it being the first race of the season and the fact that I had not run off the bike much yet this year. After about half a mile and cresting the first hill my legs started to come around. Now I started to pick off the other runners. SKINNYSKI.COM was at the race taking pictures and just after I started getting in my groove I came across the photographer. The following pictures show me coming up on the photographer with the final picture with me front and center looking pretty good for me. 

Far left in the distance.

Under the guys right elbow in the distance.

On the right.

I rarely look this happy during a run...

I kept the pace strong and tried to build as I hit the two mile mark. Right after the far turnaround, I had a lady behind me that helped push me for a half mile or so before she finally passed me, and then just as I came to the finish line someone made a push to pass so I had to give it one last sprint to make sure it did not happen. 

1:17:08 when it is all said and done. Take out the flat changing time and I would be really happy with that time. Bottom line, a good first tri of the season.

Trainer Time

Well, I skipped the run today and rode the trainer instead. With the weather as it is, I have been slacking on the bike workouts. I would rather be outside, but I put in some trainer time due to the continued snow.

I am potentially racing in the Gear West Duathlon in May as a team. I will be the biker, so it is important I get my biking legs ready in a hurry. My plan is to get outside for some riding prior to the end of the coming weekend. I might need to wear a few more layers than in years past, but I need to ride the road instead of spinning in place.

This week upcoming I need to make a point of getting to the pool at least once. Getting out for my runs has not been a problem, so I am not worried about that. I will need to find the best weather day to get my bike out. We will see how that goes.

Snowy Long Run

I just got home from my weekly long run with the DRC Training group. We ran 10 miles along the Lakewalk this morning. Luckily, the plow came along when we were less than 1/2 mile into the run. This made the footing relatively good for us.

The lake looked pretty neat with the ice and snow piled up from the northeast wind we had over the last few days. The eight ships sitting in the lake waiting to go into the harbor was a neat sight at the edge of the ice pack also. As we were heading back we even saw a tugboat pushing through the ice to presumably help one of the ships into the harbor.

Since we were running on packed snow, I chose to keep a nice tempo pace today. It seems a lot of people had the same idea and there was a group of us that we're pretty close together out to the 4 mile turn. A few turned back there, and the rest of us moved on to the 5 mile turnaround. On the way back Liz and I paced each other and chatted. A good way to spend the Saturday long run all in all.

The weather this week made me miss a couple workouts so I am glad I got out and nailed my ten miles early today. I will make a point of getting a run in tomorrow also, and I might even get a trainer ride in this afternoon. If Mother Nature won't make it easy to ride outside, I will just have to suffer through some more indoor rides.

Winter Snowstorm

I will start by saying I love snow, and winter in general. However, we just received a foot of snow with a forecast for more over the next week and it is almost tax day. I should be safely out riding on the roads by now, and instead I am making sure my shovel is in good working order...

I have been running pretty good lately. Joining the DRC marathon training group has helped get me out the door in the less than ideal weather we have been experiencing. So I do feel good about my running so far this season.

My biking is a bit behind where I normally am this time of year. Usually I have gotten the road bike out a few times by now. As of yet I have not had a bicycle out on the roads in 2013. I really want to get out on the roads. Soon... I have my bikes in good condition and am just waiting on the roads to clear up and the weather to get a little warmer.

My swimming started the year out ok. However I have been skipping the pool as of late. I need to make a point about getting to the pool at least once a week for starters. I am hoping signing up for the Point to LaPointe open water swim will give me something to focus on for the swim training.

As summer approaches I have a solid race season lined up so far: Boulder 70.3, Point to LaPointe, Superior Man, and Ironman Lake Tahoe are for sure. I am thinking about pulling the trigger on Chisago Lakes Half and maybe an early season duathlon.

Triathlon Changes in Dluth

Well, with the warm weather we have been having I am looking forward to the tri season finally getting here. With that in mind, I am writing this post to update a few changes in the local Duluth triathlon scene.

The biggest change is probably that the Brewhouse (formerly the AAA Tri) is moving from its long time home of the AAA Auto Club in Pike Lake. The new location will be the MN Power Pavillion at Island Lake. This is the same location as two other races put on by Ramjet Events. In addition to the move, the race is also changing to the traditional Olympic distances of 1.5k swim, 40k bike, and 10k run for the long course. It's will be a slight increase for all three legs. They have not announced the exact courses, but I have requested any information so I can check them out.

The other change for a Ramjet Events race will be the date change for the Duluth Triathlon. Instead of being in mid August (the weekend before Superior Man...) it is now in mid/late July. I like this change as it will make it easier for local athletes like myself to race all of the local events in the same season: Brewhouse, Superior Man, Duluth Triathlon, and the Burrito Union.

The final change I have heard about for the coming season is some minor course updates for the Superior Man triathlon. The folks at Duluth Running Company have changed the bike course to remove the short out and back on Railroad Street that had the multiple Railroad crossings. The distance will be made up by doing an out and back on the 5th Ave West exit from southbound I-35. The run course will also have some minor changes. Instead of being three loops, they are changing it to a two loop run. This will be done by running down the Lakewalk to the 26th Ave area and coming back. They also cut out the short out and back on Railroad Street from the run course. Overall I think these small changes will be good overall.

I intend to make new videos of the new courses when I get the information and the weather gets warmer. I will post them here when I get them completed.

Friday Run

Went out after work today to get a quick run in. I grabbed one of newer pair of tights and noticed a very small tear starting in the crotch. Not big at all, so I figured they would be good to go. A little over a mile into the run and I noticed it was a little cooler than I thought. I looked down and the small tear was growing quickly.

That will be a lesson for me when starting a run. Make sure my clothes are hole free!

Spring Training

No, not the Twins in Fort Myers...

Getting back into the swing of regular training. I have been getting myself to the pool at least once a week. In addition to that, I am slowly building my run mileage. My biking has been lower than I would like though.

In an effort to help provide incentive for myself I have taken a few steps. For swimming, I have told my sister about the open swimming times. We have gone a few times and I think having her wanting to go once in awhile will help with motivation. For running motivation I joined the Duluth Running Company spring run club. With three scheduled weekly runs, this helps when the weather is less than ideal like it was on Saturday morning (5 degrees). For the biking I have signed up for an online service for trainer workouts. I feel that will help with the monotony of indoor riding until the snow is gone.

Now I need to put together my overall training master plan and start fitting in races I want to do.

Looking Ahead to 2013

Now that 2013 is well underway, I have been trying to put together my plan leading up to September 22nd. That is the day of Ironman Lake Tahoe.

After a five or so year hiatus I have once again signed up for an iron distance race. My reasons for signing up are varied. On the one hand, I have yet to have a good race at the iron distance and I do feel that is a challenge I would like to conquer. On another level, I have in the past used the looming threat of a race to distract myself.

This time around I am trying a slightly different approach to my training. I am planning on "racing" myself into shape for the Ironman. By that I mean that I plan on racing multiple half-iron distance races this summer. I plan on using these races to test out my fitness, race execution, and nutrition plan. I am currently registered for two half-iron distance races, but am looking at two or three others also.

With eight months to go before my big race, I am starting to get back into the swing of training regularly. My goal is to swim at least once a week, and hit the trainer two to three times per week. My running goal is to run as often as possible, and get back to a 30-40 mile per week average by March.