This year super hard! My first race is May 23, billed as the World's Hardest Half. Here's how my first four weeks of training have gone.

I HATE January. We have had exactly one sunny day the entire month that has coincided with a day off. There have been other sunny days, maybe three or four, but they have been work days. Some days it's actually been raining, which does help with the drought. But a lot of days, too many of them, have been foggy, drizmal, yucky days. I loathe being cold. Pretty much all I want to do on days like that is curl up with a good book, some hot chocolate and a bunch of cookies, but that doesn't really fit in my training plan.

The one sunny day was yesterday and we took advantage of it and rode up Mt Diablo to the Junction. It was a great ride. My average speed was three tenths of a mile faster than last time I rode it, back in December. Thom wanted to see how my power has increased since I've been doing so much work with my trainer. I went a few gears higher than I normally ride and really cranked it for about two tenths of a mile on a section with a six percent grade. It was pretty cool to see how I could just accelerate on something that steep. I went from 4.9 mph (soft pedaling before the hard effort) to 10.1 mph in a blink! I do seem to have lost some of my aerobic fitness and I'm going to be focusing on that more this month. The riding I have been doing in the bicycle trainer for this prep phase has been pretty low key. It's time to take it up a notch. An interesting thing I discovered from riding in the trainer is that I had been riding bowlegged, with my knees canted out an inch or two from my ankles, instead of right over them. We suspect I started riding like that because my calves brush against my water bottle cage and it became habit. Thus, I'll also be thinking about keeping my knees parallel to the top tube as I ride. It feels very different to use more of my quadriceps.

I haven't done as much running as I wanted to this month. But I am pretty happy with what I've done. My runs have all been between three and five and a half miles long and I have not had any knee issues. I'm a little slower than I was back in October, but I'm seeing improvement each time I go out and run. I'm actually starting to think more about technique as I run and I'm better able to recover after a hard hill or a sprint section.

I did swim once this month. I had been thinking I would swim at the local city pool beginning in February, but their open lap time hours just did not fit with my schedule - 5:30 AM or 6:30 PM. I want to swim at 3:30 in the afternoon, so I did a week long trial membership at a new gym. I wanted to be sure I wasn't going to have the sinusitis issues that I was getting at my old gym. The old place had the indoor lap pool connected to the indoor play pool. I think because of all the kids in the play pool, they had to use a ton of chlorine. Plus it was always too hot. They didn't heat the outdoor pool. The new place has two outdoor lap pools, one covered and one not, both are heated. The play pool is a totally separate pool. In addition, if you are not swimming laps, you are not allowed in the lap pools. The trainer plan I'm following calls for three swims a week. I'm cutting that down to one. Without working very hard I'm swimming an average pace of 1:45 per hundred. Ideally I'd like to get that down to less than 1:30. But that's only a five minute difference in my swim time for a 1.2 mile swim. Not a huge deal overall.

I've done a lot of yoga this month, always after every run and occasionally after a trainer session. I use to feel a bit guilty about how much of my training time is devoted to yoga, but the last two triathlon magazines I've read have had articles about how good yoga is for you - not just the stretching but also the mental focus. I'll work on feeling less guilty because it's not a "hard" workout.

I have been pretty focused on my diet this month, cutting out some of the fat and sugar and I've lost two pounds. When Shawna measured my body fat at the start of the month, I was at 20%. I'd like to get that down to 18% before my race in May. The leaner I am, the easier that wicked hard climb on the bike will be. It is just a number though.

Veronica