Well I continue to grind out the winter base training although it's hardly felt like winter in Seattle the past week or so but this I'm sure will come to a screeching halt this week as the rain (that plagued California last week) will return to it's righful home. 

I'm focusing on form in the pool, power on the bike and overall run fitness (speed and endurance). 

My swim workouts have been really good although my coach nearly killed me last week giving me a workout which was almost entirely bilateral breathing (three strokes then breathe or five strokes then breathe).  When I got done my head hurt, yep oxygen deprivation will do that to you.  It doesn't help that I only really get a good breath on my weak side about every other breath on that side (the other is a mouthful of pool water).  Despite this I'm feeling great in the water and was hitting my 100's around 1:20 (no flip turns) and longer intervals are sub 1:30 average per 100 for the most part so perseverance pays off.

I had the opportunity to get out on the bike this weekend for the first "longish" ride of the year with a nice dry 2:40 on Saturday.  It was cool (i.e. - frost on the roofs) when I departed but I was pretty toasty by the time I got halfway through the ride probably due to the freakin hilly route I chose.  Nothing specific to focus on but I definitely noticed a better pedal stroke on the climbs.  I could definitely tell it was early season but I'm really happy with where I am so early in the season and am looking forward to some long training weekends in the coming months with some focus on riding. 

My running continues to be really good.  I'm mixing up the really fast running (on the track) with moderate distance hard tempos and long slow runs.  Overall I'm feeling really good about my running right now and am going to be interested to see how things are shaping up at next months Mercer Island Half Marathon. 

On other fronts one of the athletes I coach will be racing his first Ironman at IMNZ in two weeks and I think he's as ready as he can be given that this is effectively a winter Ironman for us in northern states and the crummy weather and short days.  He's improved significantly in his weaker disciplines and if he holds back on the bike a bit I think he'll have a really good first IM.

This week I'll also be taking time away from my training to attend a great event here in Seattle (well Bellevue technically).  On Wednesday evening at Sammamish High School there will be a screening of the movie "Darius Goes West".  It will be a fundraiser for Charley's Fund and will be a great event with the cast, producer and start in attendance to do Q&A.  If you're in the area I'd strongly suggest that you consider coming it's a fabulous award winning (I mean lots of awards) film and will be a fun evening.  Movie starts at 7pm and it's $10 per person and other donations will gladly be accepted.

Other than that just getting my miles and laps in, getting my work done, keeping my athletes up to their eyeballs in workouts and looking forward to the longer days of spring and summer.