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	<title>Angills Can Fly</title>
	<link>http://digiternal.net/willdothis</link>
	<description>Triathlon Blog</description>
	<lastBuildDate>Thu, 22 Jul 2010 21:29:20 +0000</lastBuildDate>
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		<title>Ironman Racine 70.3 2010</title>
		<description><![CDATA[Well this race was definitely a challenge. I did not hire a coach this year though I was coached last year so I had my guidelines to follow. First off I&#8217;d like to thank my wonderful wife and daughter for their continuous support along with my mom and very good friend Stephi for coming out on this [...]]]></description>
		<link>http://digiternal.net/willdothis/?p=214</link>
			</item>
	<item>
		<title>Pleasant Prairie 2010 International Distance</title>
		<description><![CDATA[This race continues to present challenges to me as well as the family. As most of you know my daughter was born on the the day of this race in 2009 so I was unable to compete; this year the weather threatened to delay or cancel this race as we watched the thunder and lightning [...]]]></description>
		<link>http://digiternal.net/willdothis/?p=197</link>
			</item>
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		<title>Magellan Chicago Spring Half Marathon 2010</title>
		<description><![CDATA[Well boys n girls I&#8217;m back! I haven&#8217;t had a chance to see where I left off my Racine 70.3 post but rest assured I&#8217;ll be digging it back up since i&#8217;m doing it again in 2 months. none the less this one is for the Chicago Spring 1/2. I have greatly improved my running [...]]]></description>
		<link>http://digiternal.net/willdothis/?p=195</link>
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	<item>
		<title>Lake in the Hills Traithlon &#8211; 2009</title>
		<description><![CDATA[Well this was a warm up race for Racine, recommended by Rich Haas of the BCLC and another one of my regular inspirations to be faster. I was expecting a normal sprint distance but found out 2 days prior that the distances were not standard. It was however sponsored by Runners High n&#8217; Tri which [...]]]></description>
		<link>http://digiternal.net/willdothis/?p=187</link>
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		<title>Magellan Chicago Spring 1/2 Marathon &#8211; 2009</title>
		<description><![CDATA[I&#8217;m BACK! It&#8217;s race season folks and I decided to kick off this season with an attempt to better my 1/2 marathon time from Philly last year. I am registered for a 1/2 iron distance at Racine this year so this was the perfect opportunity to taste the run portion of that race. My neighbor [...]]]></description>
		<link>http://digiternal.net/willdothis/?p=166</link>
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	<item>
		<title>Wed evening club ride</title>
		<description><![CDATA[Intended to go out with the B group tonight and take it easy 3 days before the Philly 1/2 but there]]></description>
		<link>http://digiternal.net/willdothis/?p=115</link>
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		<title>2-08-09 Swim Practice</title>
		<description><![CDATA[Warm Up 100 each of Swim / Kick / Pull 4&#215;25  R 10 Build Up   Negative Split / Endurance Set – RPE 16 through out 2&#215;100 R 30 (Broken @ 50 for :20 seconds) 2&#215;100 R 30 (Broken @ 50 for :10 seconds) 2&#215;100 R 30 (Broken @ 50 for :5 seconds)  **Try to [...]]]></description>
		<link>http://digiternal.net/willdothis/?p=158</link>
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		<title>2-01-09 Swim Practice</title>
		<description><![CDATA[Warm Up 6&#215;50 on 1:00 (25 Drill / 25 Swim)   Endurance Set 20 Minute Endurance Swim – Increase Intensity every 5 minutes (whistle will be blown).  Finish at RPE 16   Speed Set 10&#215;25 Kick w/ Fins (As Fast As Possible) R 20 10&#215;25 Kick (As Fast As Possible) R 20   10&#215;50 Pull [...]]]></description>
		<link>http://digiternal.net/willdothis/?p=156</link>
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		<title>1-25-09 Swim Practice</title>
		<description><![CDATA[Warm Up 4&#215;75 (25 Swim / 25 Kick w/o Board / 25 Swim) R 20 seconds 4&#215;50 Pull (Count Strokes per 25) R 15 seconds 4&#215;25 Build Up by 25 (Each 25 is faster than previous one) R 10 seconds   Speed Set 8&#215;50 w/ Fins and Paddles RPE 19 (As FAST as POSSIBLE! – [...]]]></description>
		<link>http://digiternal.net/willdothis/?p=154</link>
			</item>
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		<title>1-11-09 Swim Practice</title>
		<description><![CDATA[Warm Up 8&#215;75 R 15 (1st 25 Drill of your Choice/2nd 50 Good Technique swim)   4&#215;50  R 10 (1st 25 Build Up/2nd 25 FAST RPE 18)   Endurance Set – Pyramid Set 100 200 300 400                      - Every Odd 100 RPE 17; Even 100s Recovery RPE 14 300 200 100   Warm Down 200 [...]]]></description>
		<link>http://digiternal.net/willdothis/?p=147</link>
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