Rebuild the foundation

Now that fall is upon us the tri-season offically closed, on my schedule at least, I have gone back into the gym. I have been doing alot of the crossfit exercises and people are looking at me like I have ten heads. Whatever, I just want to rebuild the foundation that I broke down with the IRONMAN. I have put together my race season for next year and it is going to be with a 70.3 in the beginning of July and all the rest will be sprints. I really want to get specific on building speed. My fitness is still in check, I am still running for distance, 11.65 in 1:12. I will cut back as the weather gets cooler. I will focus on getting a good hard 8 miler in as my long runs as the winter begins. Come Thanksgiving my son will turn 2 and I will take a good 2 weeks of total recovery, yes nothing at all! Total rest!!!!(we'll see about that)

5 K's , sound good to me

This month has been very relaxing, I have found that I starting to feel the affects of an IRONMAN and it has made me take myseld of the shelf for a few races. I qualified for race in Vegas and turned it down. right choice b/c i don't think I could have dine a half in OCT. I ran my best 5K the other night at the LYNN Central Sqr. Road Race. 18;22. Not a bad way to wrap up the month of Sept. I hope to find a Half marathon in Oct or Nov. to end the year and recover right!