What amazing weather we have got the last 2 days here in DC, looks like it will continue for the 4th July weekend. DC is the place to be for the best fireworks show in the country. I can't wait !

Training has been going well this week. Still trying to increase the swimming. If you focus on your weakness you will be a stronger athlete. I'm lucky to have one of the best coaches around to work with, his name is John Flanagan. John is such a charismatic man and pushes us hard while keeping it fun. Thanks to my friend Linda Kennedy, I joined John's masters program last June. We swim at Hains Point's 50m outdoor pool.

Anyway here is a run down of what I have been doing this week:
Monday:
AM Bike 30 mi, 2X7 mi effort on MacArthur. Still Hot. Faster than 40k race pace.
25mins CORE after.
PM Run: 8.8 mi, with Bert. Nice and easy. After the rain, so it was humid.

Tuesday:
AM Swim: 3200m main set of 2x300,4x50,2x200,8x50,2x100,12x50.
PM Bike: 23 mi, Contes Hill Ride. Lots of hill riding with the roadies around the Hills of Arlington.
Run: 8 mi, 10x400m with Garret my new track workout man. 74-60. 200 jog between.

Wednesday:
AM Run: 6.2 mi, nice and easy around Roosevelt Island. Start of the nice weather !
PM Swim: 2000y main workout was 1000y T.T. 15:05. Pleased with the effort. heading in
the right direction. Lots of work left.

Thursday:
AM Swim: 3000m, main set 2x50,100-200-300-400-2x50,100,200. Then 500 T.T in 8:07. Tired this morning . John set me the goal or breaking 8:20. Now as Dirk says 10secs a month improvement.
PM Run: 5mi real easy around Roosevelt.

As for the rest of this week. I will run our race tomorrow: http://www.independence5000.com/
Use it for some speed work really. More swimming and another effort on the Dolan to get ready for NYC Tri on July 18th.

Finally good luck to my boy Bryan Keane at the European Triathlon Championships which is been held in Athone Ireland.
Europe's Best Set to Battle for Continental Crown in Athlone | Triathlon.org - International Triathlon Union