Nations 83 days,
Maraine Corps 131 days
Today is the start of month #2, Hard to believe that just a couple weeks ago I was a small 256 miles for the year and at the begining of this week I am at 330 miles. Way off from where I wanted to be but I have been injury free since I started, not even a blister and I am rested. This week I have 9 training hours planned. 4 runs with a long of 12 miles, 2 bike rides with a long of about 25 miles and 2 swims for a total of 2.7 miles.
The next 3 weeks will again be building phases with the 4th week a rest of recovery. I am excited that Nations is only 83 days away. I am doing Nations as a fundraiser for Team in Training and very nervous about my fundraining. I am off to a slow start again and the possibility is real I might not make my minimum. I have been so successful in the past and my friends and family have been so generous with their donations. Its hard to think I might not do this but understand that times are tough and I am no stranger to the financial tightning of the belt we all are facing.
http://pages.teamintraining.org/md/nattri12/ddushkin
I am filled with with excitment and new found passion for swimming and cycling and wether it be nations or another event I am super psyched to join the multisport world. 2013 will be filled with lots of great events, a 70.3 or two and maybe even the ultimate goal of 140.6
I am well on my way, my foundation is being built and great things are going to happen.
2012 Calander
March 17th- DC Rock and Roll Half Marathon (2:45)
April
8th- Charlottesville 8K Road Race (55:36)
April 27th/28th- American Odyssey
Relay- Gettysburg to DC (32:04)
June 16th- Baltimore 10 Miler (did not race due to work)
Sept 9th -
Nations Tri Washington DC (TNT)
October 28th- Marine Corps Marathon
#2
November 18th - Philadelphia Marathon
December 8th- Seashore Marathon,
Rehobeth Beach. De.
January 13th- Disney World Marathon #3
18 June, 2012
15 June, 2012
Month 1
The 1st month is just about in the books! It has been a challenge but rewarding as hell. When I finish my workouts for tomorrow and sunday I will have swam 4 miles, biked 31 miles and run 60 miles. I am pretty excited about that.
I have missed a couple works outs but over all I feel I am on tract and fell great. I am getting the hang of my nutrition and back on track eating a plant based diet.
Kerri has me on a 3/1 routine. That is I build for 3 weeks and rest recover for 1 week. This week I am in rest which just means my distance and duration are shorter. I have no idea what the next few weeks will and I think it is better that I dont know.
I am reading the book "finding my Ultra" about a plant based Ultra Ironman. It is a great book and super motivating. It actually has explained alot of my training and why Kerri is doing what she is doing. I am new to Heart reate/zone training and surprsied at how well it is working.
The countdown clock is ticking and I am 84 days away from nations followed by 4 marathons in 4 months.
Things are clicking in at the right time and I have no doubt that Kerri will have me prepared. All I need to do is check my training calander, not make any excuses and just get it done.
2012 Calander
March 17th- DC Rock and Roll Half Marathon (2:45)
April 8th- Charlottesville 8K Road Race (55:36)
April 27th/28th- American Odyssey Relay- Gettysburg to DC (32:04)
June 16th- Baltimore 10 Miler
Sept 9th - Nations Tri Washington DC (TNT)
October 28th- Marine Corps Marathon #2
November 18th - Philadelphia Marathon
December 8th- Seashore Marathon, Rehobeth Beach. De.
January 13th- Disney World Marathon #3
I have missed a couple works outs but over all I feel I am on tract and fell great. I am getting the hang of my nutrition and back on track eating a plant based diet.
Kerri has me on a 3/1 routine. That is I build for 3 weeks and rest recover for 1 week. This week I am in rest which just means my distance and duration are shorter. I have no idea what the next few weeks will and I think it is better that I dont know.
I am reading the book "finding my Ultra" about a plant based Ultra Ironman. It is a great book and super motivating. It actually has explained alot of my training and why Kerri is doing what she is doing. I am new to Heart reate/zone training and surprsied at how well it is working.
The countdown clock is ticking and I am 84 days away from nations followed by 4 marathons in 4 months.
Things are clicking in at the right time and I have no doubt that Kerri will have me prepared. All I need to do is check my training calander, not make any excuses and just get it done.
2012 Calander
March 17th- DC Rock and Roll Half Marathon (2:45)
April 8th- Charlottesville 8K Road Race (55:36)
April 27th/28th- American Odyssey Relay- Gettysburg to DC (32:04)
June 16th- Baltimore 10 Miler
Sept 9th - Nations Tri Washington DC (TNT)
October 28th- Marine Corps Marathon #2
November 18th - Philadelphia Marathon
December 8th- Seashore Marathon, Rehobeth Beach. De.
January 13th- Disney World Marathon #3
06 June, 2012
National running day
June 6th is a very important day on the calander. A day that I have known as long as I can remember. Today it has a new simpler meaning to me. It is National Running Day!
When you think about it that does not compare to the Anniversary of D-Day but this is a running blog not a history blog. I didnt know about this last year and for some reason today it means alot to me. I think it is stupid really but it was important for me to get outside and run. No surprise my training calander had a run scheduled. In fact the only days I dont train are my rest days at the Taylor Ave Station.
I got in 8 miles on a beautiful sunny morning with a slight breeze. It was perfect running weather. I finished all 8 miles sub 12:00 and was stoked with that. My running is improving alot and my goal of a PR at disney is looking possible. I have a time goal in mind and so far I am well on my way to reaching it.
I went to my first swim practice on Sunday where I offially had my but kicked. I was gassed at the end but was excited to finally meet all the Tri Girls of TNT. I say Tri Girls because I am the only Male on the HoCo Team. Everyone was super nice and for most it was also their first Tri and first event with TNT. I swam again yesterday and had a great session in the pool. I got in 1900 yards (a little over a mile) and started to put together 200's and 300's. I was very happy how the session went. I also managed to get in a 4 mile run before.
Tomorrow will be another 4 miles but most important will be on hour on the bike. I am still very nervous but with a little road time that will all go away.
over all this week I will have 3+ miles in the pool, 26 miles running and however far I can ride on the bike in an hour.
A great week of training.
2012 Calander
March 17th- DC Rock and Roll Half Marathon (2:45)
April 8th- Charlottesville 8K Road Race (55:36)
April 27th/28th- American Odyssey Relay- Gettysburg to DC (32:04)
June 16th- Baltimore 10 Miler
Sept 9th - Nations Tri Washington DC (TNT)
October 28th- Marine Corps Marathon #2
November 18th - Philadelphia Marathon
December 8th- Seashore Marathon, Rehobeth Beach. De.
January 13th- Disney World Marathon #3
When you think about it that does not compare to the Anniversary of D-Day but this is a running blog not a history blog. I didnt know about this last year and for some reason today it means alot to me. I think it is stupid really but it was important for me to get outside and run. No surprise my training calander had a run scheduled. In fact the only days I dont train are my rest days at the Taylor Ave Station.
I got in 8 miles on a beautiful sunny morning with a slight breeze. It was perfect running weather. I finished all 8 miles sub 12:00 and was stoked with that. My running is improving alot and my goal of a PR at disney is looking possible. I have a time goal in mind and so far I am well on my way to reaching it.
I went to my first swim practice on Sunday where I offially had my but kicked. I was gassed at the end but was excited to finally meet all the Tri Girls of TNT. I say Tri Girls because I am the only Male on the HoCo Team. Everyone was super nice and for most it was also their first Tri and first event with TNT. I swam again yesterday and had a great session in the pool. I got in 1900 yards (a little over a mile) and started to put together 200's and 300's. I was very happy how the session went. I also managed to get in a 4 mile run before.
Tomorrow will be another 4 miles but most important will be on hour on the bike. I am still very nervous but with a little road time that will all go away.
over all this week I will have 3+ miles in the pool, 26 miles running and however far I can ride on the bike in an hour.
A great week of training.
2012 Calander
March 17th- DC Rock and Roll Half Marathon (2:45)
April 8th- Charlottesville 8K Road Race (55:36)
April 27th/28th- American Odyssey Relay- Gettysburg to DC (32:04)
June 16th- Baltimore 10 Miler
Sept 9th - Nations Tri Washington DC (TNT)
October 28th- Marine Corps Marathon #2
November 18th - Philadelphia Marathon
December 8th- Seashore Marathon, Rehobeth Beach. De.
January 13th- Disney World Marathon #3
02 June, 2012
just 256
Well it sure has been awhile since I have written a blog. Life is happening and havent had much time. Good news is I am back in the swing of things. Last week I was in Myrtle Beach for a gold outing and this week I worked a 48 hour shift and that didnt help either.
I had grown confused with the diet and have felt the effects. I am back to eating the way I want to (plant based) and already feel the positive effects. I just bought 2 books, Chrissie Wellingtons and Finding Ultra to continue my motivation. Both books are amazing stories about amazing athletes.
The training is coming along and My last pool session was 1.4 miles. It was a huge jump but I did it and it gave me a huge confidence bost. I have another session tomorrow night with Team in Training. It will be my first training with the Tri Team and I am super excited.
Running is going great my pace is picking up and even managed to run 3 miles under 11 minutes. Kerri is a huge help and her training is working wonders for me. I need to put all the puzzle peices together and I will blossom.
Nutrition has been my biggest struggle and that is my fault and lack of disipline.
Biking is still a question mark in my mind but I have faith that will work out as well.
I am dissapointed I am only at 256 miles but by the end of the month and the summer that number with jump to where I want it.
2012 Calander
March 17th- DC Rock and Roll Half Marathon (2:45)
April 8th- Charlottesville 8K Road Race (55:36)
April 27th/28th- American Odyssey Relay- Gettysburg to DC (32:04)
June 16th- Baltimore 10 Miler
Sept 9th - Nations Tri Washington DC (TNT)
October 28th- Marine Corps Marathon #2
November 18th - Philadelphia Marathon
December 8th- Seashore Marathon, Rehobeth Beach. De.
January 13th- Disney World Marathon #3
I had grown confused with the diet and have felt the effects. I am back to eating the way I want to (plant based) and already feel the positive effects. I just bought 2 books, Chrissie Wellingtons and Finding Ultra to continue my motivation. Both books are amazing stories about amazing athletes.
The training is coming along and My last pool session was 1.4 miles. It was a huge jump but I did it and it gave me a huge confidence bost. I have another session tomorrow night with Team in Training. It will be my first training with the Tri Team and I am super excited.
Running is going great my pace is picking up and even managed to run 3 miles under 11 minutes. Kerri is a huge help and her training is working wonders for me. I need to put all the puzzle peices together and I will blossom.
Nutrition has been my biggest struggle and that is my fault and lack of disipline.
Biking is still a question mark in my mind but I have faith that will work out as well.
I am dissapointed I am only at 256 miles but by the end of the month and the summer that number with jump to where I want it.
2012 Calander
March 17th- DC Rock and Roll Half Marathon (2:45)
April 8th- Charlottesville 8K Road Race (55:36)
April 27th/28th- American Odyssey Relay- Gettysburg to DC (32:04)
June 16th- Baltimore 10 Miler
Sept 9th - Nations Tri Washington DC (TNT)
October 28th- Marine Corps Marathon #2
November 18th - Philadelphia Marathon
December 8th- Seashore Marathon, Rehobeth Beach. De.
January 13th- Disney World Marathon #3
16 May, 2012
Ready, Set, Swim
I will first say the hardest part of getting a swim analysis is getting over body issues. The second thing is it is very f'n cool and was a HUGE help.
I was refered to David of Aquatic Rhino by Kerri (we are friends again.) David is a Triathlete, life long Swimmer through the College level and a certified swim instructor for all levels. David lives in Anne Arundel County. He has set up his garage (very well done) with a very large endless pool and all of the latest and greatest swimming instruction computer softwear and HD TV. There are cameras every where to capture any possible swim angle which can be played back real time or frame by frame.
The pool is pictured above. If you are not familiar with an endless pool, there is a fan that creates a current (silver box) and you swim against it. It is very wierd and difficult at first because the water is coming towards you and not vice versa. We started out with a discussion of my swim history and objectives for the session. With that complete it was time to swim.
I started with me just doing what I do to get a base line profile, I swam for about 20-30 seconds. It is very difficult at first to get a hand of the current and matching its speed. With that it was time to go to the video replay. The horror! Wow I had no idea I had such poor form or technique. I will say that many things wer good but one major point was bad and that was a killer to being efficent and cause a marked increase in water drag. the Major point was me head psoition and that threw my whole body axis off and cause my hips and legs to be way below the water line. Simple terms, BAD! We reviewed the video, discussed it and fixes. All were very easy fixes and developed drills to work on.
The session continued and we reviewed all facets of the freestyle stroke, shoulders, arms, hips, kicks fingers, breathing etc. On my last swim the problem was fixed. With the adjustments just to my head position amazingly my body axis leveled out and my whole body was at water line. Unbelievable!
We finished with a review and a list of drills to work on. David spend extra time reviewing with me all that we had discussed. So I have a lot to work on but I feel my next pool session will be far more positive and easier while I work on the area we covered today.
Tomorrow I have a 75 minute negative split run, 30 min zones 1-2 out and 30 min zone 3-4 back with warm up and cool down.
Friday is my next pool day with a 1000 yard (.56 mile) session and runs on sat and sun.
2012 Calander
March 17th- DC Rock and Roll Half Marathon (2:45)
April 8th- Charlottesville 8K Road Race (55:36)
April 27th/28th- American Odyssey Relay- Gettysburg to DC (32:04)
June 16th- Baltimore 10 Miler
Sept 9th - Nations Tri Washington DC (TNT)
October 28th- Marine Corps Marathon #2
November 18th - Philadelphia Marathon
December 8th- Seashore Marathon, Rehobeth Beach. De.
January 13th- Disney World Marathon #3
14 May, 2012
1st Swim
I think todays entry should just be summed up in 2 words. Holy Shit!
I knew swimming was going to be tough but this was crazy. I am not a fast runner but have built up a base and conditioning that I can go out and run 10-12 miles any time I want and with a few weeks of training can be well underway for a marathon. Swimming is a whole new level of fitness and work out.
I am sore alread. I have been in the pools a few times already just to build a bsae and basic comfort level. The most yardage I had put in was 200-250 yards. Then there was today, 850 yards. that is 34 lengths. That is alot! .45 miles and to accomplish my goal I will have to do 5x that. It is mind blowing to think of that at this point but so was 26.2
I did not have fins for the swim today but they should be here soon and my drill work will begin. I will also go this week to get a swim analysis to work on being more efficent and to develope form and technique.
I am looking forward to all of this and look forward to the day when swimming is on par with running and I can just go out and swim.
Please remember that I will be doing the Nations Tri with Team in Training to raise money for the Leukemia and Lymphoma Society. Please read my fundraising page and if you can make a donation. Every dollar makes a difference.
http://pages.teamintraining.org/md/nattri12/ddushkin
2012 Calander
March 17th- DC Rock and Roll Half Marathon (2:45)
April 8th- Charlottesville 8K Road Race (55:36)
April 27th/28th- American Odyssey Relay- Gettysburg to DC (32:04)
May 20th - Marine Corps Historic Half Marathon, Fredricksburg, VA
June 16th- Baltimore 10 Miler
Sept 9th - Nations Tri Washington DC (TNT)
October 28th- Marine Corps Marathon #2
November 18th - Philadelphia Marathon
December 8th- Seashore Marathon, Rehobeth Beach. De.
January 13th- Disney World Marathon #3
I knew swimming was going to be tough but this was crazy. I am not a fast runner but have built up a base and conditioning that I can go out and run 10-12 miles any time I want and with a few weeks of training can be well underway for a marathon. Swimming is a whole new level of fitness and work out.
I am sore alread. I have been in the pools a few times already just to build a bsae and basic comfort level. The most yardage I had put in was 200-250 yards. Then there was today, 850 yards. that is 34 lengths. That is alot! .45 miles and to accomplish my goal I will have to do 5x that. It is mind blowing to think of that at this point but so was 26.2
I did not have fins for the swim today but they should be here soon and my drill work will begin. I will also go this week to get a swim analysis to work on being more efficent and to develope form and technique.
I am looking forward to all of this and look forward to the day when swimming is on par with running and I can just go out and swim.
Please remember that I will be doing the Nations Tri with Team in Training to raise money for the Leukemia and Lymphoma Society. Please read my fundraising page and if you can make a donation. Every dollar makes a difference.
http://pages.teamintraining.org/md/nattri12/ddushkin
2012 Calander
March 17th- DC Rock and Roll Half Marathon (2:45)
April 8th- Charlottesville 8K Road Race (55:36)
April 27th/28th- American Odyssey Relay- Gettysburg to DC (32:04)
May 20th - Marine Corps Historic Half Marathon, Fredricksburg, VA
June 16th- Baltimore 10 Miler
Sept 9th - Nations Tri Washington DC (TNT)
October 28th- Marine Corps Marathon #2
November 18th - Philadelphia Marathon
December 8th- Seashore Marathon, Rehobeth Beach. De.
January 13th- Disney World Marathon #3
12 May, 2012
Careful what you wish for
The Saying goes "careful what you wish for, cause you just might get it!" So the saying is true. I want to become a triathlete. A statement that is not a newsflash to anyone who knows me. I want to complete and compete an Ironman, again not a news flash. So as I wrote in my last blog I enlisted the help of a Pro. Literally.
I am working with a coach whom I know would push me beyond my limits. Who will work with me on form, technique, knowledge, and so on. What I did not expect that she would have me jump off a cliff the first week. I did not expect this to be easy and it is not. The running yes I have no issues with. I am doing new drills but a 75 minute run is nothing. The bike and swim! Oh my lord. Below I have attached my 4 next work outs. my first task is to convert them to english. The learning curve is step and an hour on the bike like that taught me many important lessons. I learned right away about bike fit and seat position. 2 things I will need to correct at my new scheduled bike fitting next week. I also learned that my self produced posterior padding is not enough and I will be testing ne seats.
A fish I am not. So I have done a few pool sessions. 200-300 yards. Below is my first pool session. please do the math, it is not 200 yards rather 800 + yards. WHAT??? Fins? Carful what you wish for... what doesnt kill me only makes me stronger! running long miles wasnt easy at first and swimming in my mind is the same. Time, sweat, and effort = ease, efficiency and confidence. It only took me 5 months to run 26.2 miles, I can train to swim 1 in 4 months.
This morning I got off work and was able to watch the run portion of the Tri Rock Annapolis Triathlon. it was a beautiful morning and there was 1300 athletes in the event. As I watched each of them pass I was reminded that each and everyone of them had there first week of training. Each one suffered, had a hard day and had to do more than they thought they could. I remember very well my first training runs and the first time I ran 10, 12, 14, 16, 18, 20 and 26 miles. Each day was a continuation of the previous day and my 4th marathon was much easier and better than the first and my goal for Disney this year is 4:48. 2 hours and 11 minutes faster that my 1st last year.
I remembered Drill Sargents Paris and McCallister who took a fat 17 year old kid and made him a soldier. I remember my RTO's who took made pushed me everyday to graduate the Fire Academy. I realized that this is not new but old hat. I have been here before, at the beginning and as always I will reach my goal and I will succeed.
So I will push through week 1. It will be painful. I will go through the next 4 months and I will post my success at Nations. I will continue and grow and post a picture of my Ironman tattoo when that time comes.
careful what I wish for cause I will get it!
Please remember that I will be doing the Nations Tri with Team in Training to raise money for the Leukemia and Lymphoma Society. Please read my fundraising page and if you can make a donation. Every dollar makes a difference.
http://pages.teamintraining.org/md/nattri12/ddushkin
DRILLS
WU: 15 minutes
4X1 minute fast pedal drills at 100 plus rpm's. EASY gear. Small ring if necessary
5 minutes easy spin.
6x30 second single leg drills with 30 second recovery both legs. EASY gear. PLace foot on trainer behind you.
5 minutes easy.
4x1 minute low cadence drills with 1 mibute easy spin recovery. LOW gear. Should simulate hill. BIG RING 11-13 gearing. Stay seated.
CD: 10 minutes
Endurance run. 1:15. Start at a comfy pace, gradually increase the pace over the course of the run, pace towards the end should be to the point of discomfort but sustainable hold that steady with good form. Work on form, arms, footing, cadence.
Planned Distance: 5.0 miles
Run 4 miles
Gradual warm-up over 10-15 minutes to Z3. Near end of run complete 8x100m strides on grass or track. Strong relaxed for sprint with perfect form. Easywalk/jog back to start.
EASY swim. WU: 3x50 as freestyle with 20 sec ri, 100 swim with fins, 2x50 kick with fins and board
6x25 swim with 10 sec ri.
100 swim with fins 20 sec ri
6x25 swim with 10 sec ri
100 swim with fins 10 sec ri.
2012 Calander
March 17th- DC Rock and Roll Half Marathon (2:45)
April 8th- Charlottesville 8K Road Race (55:36)
April 27th/28th- American Odyssey Relay- Gettysburg to DC (32:04)
May 20th - Marine Corps Historic Half Marathon, Fredricksburg, VA
June 16th- Baltimore 10 Miler
Sept 9th - Nations Tri Washington DC (TNT)
October 28th- Marine Corps Marathon #2
November 18th - Philadelphia Marathon
December 8th- Seashore Marathon, Rehobeth Beach. De.
January 13th- Disney World Marathon #3
I am working with a coach whom I know would push me beyond my limits. Who will work with me on form, technique, knowledge, and so on. What I did not expect that she would have me jump off a cliff the first week. I did not expect this to be easy and it is not. The running yes I have no issues with. I am doing new drills but a 75 minute run is nothing. The bike and swim! Oh my lord. Below I have attached my 4 next work outs. my first task is to convert them to english. The learning curve is step and an hour on the bike like that taught me many important lessons. I learned right away about bike fit and seat position. 2 things I will need to correct at my new scheduled bike fitting next week. I also learned that my self produced posterior padding is not enough and I will be testing ne seats.
A fish I am not. So I have done a few pool sessions. 200-300 yards. Below is my first pool session. please do the math, it is not 200 yards rather 800 + yards. WHAT??? Fins? Carful what you wish for... what doesnt kill me only makes me stronger! running long miles wasnt easy at first and swimming in my mind is the same. Time, sweat, and effort = ease, efficiency and confidence. It only took me 5 months to run 26.2 miles, I can train to swim 1 in 4 months.
This morning I got off work and was able to watch the run portion of the Tri Rock Annapolis Triathlon. it was a beautiful morning and there was 1300 athletes in the event. As I watched each of them pass I was reminded that each and everyone of them had there first week of training. Each one suffered, had a hard day and had to do more than they thought they could. I remember very well my first training runs and the first time I ran 10, 12, 14, 16, 18, 20 and 26 miles. Each day was a continuation of the previous day and my 4th marathon was much easier and better than the first and my goal for Disney this year is 4:48. 2 hours and 11 minutes faster that my 1st last year.
I remembered Drill Sargents Paris and McCallister who took a fat 17 year old kid and made him a soldier. I remember my RTO's who took made pushed me everyday to graduate the Fire Academy. I realized that this is not new but old hat. I have been here before, at the beginning and as always I will reach my goal and I will succeed.
So I will push through week 1. It will be painful. I will go through the next 4 months and I will post my success at Nations. I will continue and grow and post a picture of my Ironman tattoo when that time comes.
careful what I wish for cause I will get it!
Please remember that I will be doing the Nations Tri with Team in Training to raise money for the Leukemia and Lymphoma Society. Please read my fundraising page and if you can make a donation. Every dollar makes a difference.
http://pages.teamintraining.org/md/nattri12/ddushkin
DRILLS
WU: 15 minutes
4X1 minute fast pedal drills at 100 plus rpm's. EASY gear. Small ring if necessary
5 minutes easy spin.
6x30 second single leg drills with 30 second recovery both legs. EASY gear. PLace foot on trainer behind you.
5 minutes easy.
4x1 minute low cadence drills with 1 mibute easy spin recovery. LOW gear. Should simulate hill. BIG RING 11-13 gearing. Stay seated.
CD: 10 minutes
Endurance run. 1:15. Start at a comfy pace, gradually increase the pace over the course of the run, pace towards the end should be to the point of discomfort but sustainable hold that steady with good form. Work on form, arms, footing, cadence.
Planned Distance: 5.0 miles
Run 4 miles
Gradual warm-up over 10-15 minutes to Z3. Near end of run complete 8x100m strides on grass or track. Strong relaxed for sprint with perfect form. Easywalk/jog back to start.
EASY swim. WU: 3x50 as freestyle with 20 sec ri, 100 swim with fins, 2x50 kick with fins and board
6x25 swim with 10 sec ri.
100 swim with fins 20 sec ri
6x25 swim with 10 sec ri
100 swim with fins 10 sec ri.
2012 Calander
March 17th- DC Rock and Roll Half Marathon (2:45)
April 8th- Charlottesville 8K Road Race (55:36)
April 27th/28th- American Odyssey Relay- Gettysburg to DC (32:04)
May 20th - Marine Corps Historic Half Marathon, Fredricksburg, VA
June 16th- Baltimore 10 Miler
Sept 9th - Nations Tri Washington DC (TNT)
October 28th- Marine Corps Marathon #2
November 18th - Philadelphia Marathon
December 8th- Seashore Marathon, Rehobeth Beach. De.
January 13th- Disney World Marathon #3
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