“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.”

I train with my Ipod Touch running and one ear bud in when in outdoor cycling. I would die without my Nu Dolphin waterproof MP3 Player that i use to train with in the pool.

O and i wear a tri suit under my wetsuit works good.

Sorry i been absent for a while...been crazy busy but i have been training hard.

From Todays Blog:

Love your trainer.!

Today i went to spin class at the Y. I got there early so i could do extra (just call me shinny apple student)

I needed to get more than the 45min class had. So i got on the bike at 5.10am and the class started at 5.45am and was over at 6.30am. Not too bad.
Althogh for 10 mins there i started to feel really queezy and hoped i was not going to throw up in front of the whole class.

Now it is still bery improtant to get on your real bike on the trainer i think. This keeps me used to the postion i will actually be in on long rides. So have some love for your trainer at home as well as spin class in these cold cold dark months.

I like my nike + too! told me i ran 970 miles last year

Did my last run in Brazil for a while.  I leave tonight at midnight.  Managed to get four runs in which is two more than I expected so I'm pretty happy with that.  Now I need to keep it up in the cold weather at home.

Starting my 1/2 marathon training when I get back.  Last year I ran 3x per week.  2 medium runs and a long one.  This year I'm thinking about taking the same approach David is, going 4x per week.  I think I'll spread the 2 medium runs in to 3 shorter runs with one being a tempo run or "speed" work.  I'm not very fast so "speed" is relative.

Running technique *

I will be the first to admit that running is by far my worst event, the event that has caused me the most injuries, the sport that I have studied the most and learned the most from!
What I learned the hard way about running is that if running is not your favorite thing, two things will help you the most are consistency and increasing gradually(stretching, distance,speed,hills) to avoid injury. I swear by the ten percent rule, every time I have broken it I have paid for it by injuries,(never increase distance by 10% in one week).

Its very discouraging for me that running is the least expensive of triathlon events, yet its the most difficult, however some find it very natural so I wont make this a injury prevention article, I will just offer what has helped me so far the most.

I have never done much speed work, after reading discussions on BT its recommended that you build a good base of fitness before you do any speed work, between 25-30 miles a week before you should consider it.
With my form I try to keep a relaxed arm swing, lean at my hips and not my shoulders, relax my shoulders, keep my head up and keep my core engaged. 

The training program I will use is from runners world, I like to use the program that allows you to customize your own program. The two rules to training are  to know how your body adapts best to running, and to train it that way. 
Typically when I run I will rotate shoes, run on different surfaces, train different muscles each time I run.
Monday-Nike shoes , run on track and keep a high cadence for four miles.
Wednesday-Adidas shoes,paved road with uphill and downhills for three miles.
Saturday-Nike shoes, trail run for 12 miles.

I try to keep running simple by always building up milage slowly, getting planty of rest between runs, warm up and cool down, and always stop at any sign of injury.

I know we have some runners in our group, hopefully they can add some to this!