WEEK 8, Day 3: 15-30 minute run/walk on the track. This week, run a measured quarter-mile (1 laps on most tracks) hard in 2-3 minutes (or faster if you feel up to it), then run an easy quarter-mile in 3+ minutes. Repeat this 3-4 times. Be sure to warm up and cool down after your interval sessions. Today's race tip: As you get near the end of the swim, swim as close to the finish as you can and then stand. You may notice that your equilibrium is out of whack; that's very common even among experienced triathletes. Take off your goggles and swim cap as you trot through the shallow water and then out toward the transition area. Because you paid attention before, you know exactly where your bike is racked. When you reach your bike, don't sacrifice comfort for speed--take enough time to put your shoes, sunglasses, race number and helmet on carefully and adjust them properly.
Get motivated in Danskin Community
http://go.activeroute.com/active/communities/triathlons/events/danskin
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