My body is knackered this morning. I had a great weekend up on Whidbey Island this weekend. ran, biked, and paddled all around Fort Ebey and Casey. Have a look at http://www.attackpoint.org/weeklyactivity.jsp/user_2463p:// for the details.

Mentally I am getting more focus and excited every day. Matt Hayes, Mari Chandler and I will be represent DART-nuun at nationals in two weeks. After my last race in September I had a serious case of over racing/training burnout. I just needed to hide in my house for a while. Doing my taxes didn't help any. I would use any excuse I could find to avoid a workout. Now I am back on track metally and look forward to driving hard. I can remember cycles like this when I worked. There were times when I just couldn't get myself out of bed and other times when I couldn't wait to get into work and make it happen.

Now I find myself metally planning my base training for the next 4 months. Thinking about all the cool trainings we are going to be doing. After nationals, I will take some time off. I am planning on going camping with Mathew and maybe Sarah up in the Olympics. Fishing, target practise, hiking, biking, and just takin it easy.

What does it take to improve my bike? Aaron, RVG, Matt, these guys are great bikers and can easily drop me - always. I need to improve my abilities this winter. I hate pushing at 85% while they are at 65% talking and leaving my in there tracks whilst climbing. So this is the plan:

TOP every wednesday night for technical training
Joining Old Town road team
Begin teaching spin class
weight training focused on legs

I think that training by myself doesn't provide maximum output as compared to training with better bikers who push me, hence the OT road team. Every sunday morning

Teaching spin class will require a committment that i show up at least once a week and put out at threshold. This will help for that "I like to go out hard" as RVG describes it.

Now to clean gear