help me execute my '09 goals

Pretty open ended question there ....... people could write pages just to answer parts of them ....

I'd recommend just perusing the threads that generally relate to your questions in the forum and see if you can glean anything from them.  Then if you still have some more specific questions then post them and everyone will surely chime in!

I think part of the reason not many have posted here is because they are such broad and open ended ones.

For the "off-seasoin:

• Train consistently:  5-7 days per week, every week.
• Train smart: Add variety to your training, especially on the bike and swim.  Alternate hard/long days with easy/short days.
• Focus on endurance.
• Run lots, but conservatively:  Build miles by adding 1-2 miles per week, get to 20+ miles per week.  Again, focus on endurance.

I am a big believer in having focus months during the "off-season."  Perhaps use Nov/Dec for Bike, Jan/Feb for Swim and Mar/Apr for Run.  Then get on a plan for the Oly.  I'd use the run-focused Oly plan on BT, which should transition nicely into the 1/2-marathon plan.  Use the first month of the Oly plan to guide your preparation in the off season - the first month should not be a strech if you've prepared well over the winter.

Like Daremo said, lots could be written, just wanted to give you a start!

Happy Training!