Well that was fun, i did my first 5k in years, recently i have taken some time away form the 70.3 distance to regain  some focus, speed and to heal up.  I have worked on speed in the pool and on the track which seems to be paying off.  I also have been training friends to race some triathlons.  With all of this my books are pretty full from day to day.  So i decided to do a 5k for fun and to just lay it out a bit.  Well i thought i would work 5 days straight prior to doing the race, like a idiot and got no sleep the night before, so the race starts at one and i got off at 7:30 am, went to the bank, checked in at 10:30 and then went to have a cup of coffee, after that showed up at the race start.  The start was fun from about three quarters back, and the air horn sounds, slow fast slow fast for the first mile just to get through the pack.  Well i opened up a bit and kept the leaders in sight, for about 2 miles and then the gap got larger, i started to slow and fall back a bit with some abdominal cramping, but i pulled it together for a 10th place in my age group.  So it is working the speed work that is i finished with a 21:03 over all i felt good and got another run in later that day with a friend that i was training.  So in the next month the focus will adjust a bit more toward the bike and some base hill climbs.  so good training and stick with it if you want it!!!

Ron

 I have started getting back into the training again, i had taken some time off and i believed my body needed it along with my family.  Things have started out great and i am training a friend of mine for his first international, i believe he will do fine. also i am thinking of doing some shorter races and focusing on some speed work.  I am also working on a clothing line to release in the coming weeks so if you see me out at the races trying to sell some in these hard times stop by and say hi.  that is it for now i will start blogging more in the coming weeks, i have been very busy lately and have lost some of my focus but i am now back in the game so good training!!!!!



ron