Paul Asay

The award goes to coach and friend "Daniel Bretscher" for the most creative run workout I think I've ever done. On Black Friday after the Thanksgiving feast this year I skipped the mall and made my way to Hawthorn Park for my run workout.  On tap was an 8 mile run, but not your standard long distance middle pace effort.  The goal was a good warm up then a 2 minute effort at about 80% pace.  Take note of where you are after the 2 minutes then jog back to the start and repeat it so that you go further within the same 2 minute time.  Keep doing this until you can't go any further within the time limit.  Then do your cool down so that you finish out the 8 miles. Basically you are competing against yourself to run faster and more effeciently as long as you can.  At the same time you get in both a long effort and plenty of speed.  I did it all on a scene trail that made it go much faster.  All in all a great workout.  For more of these plus great cycling and swimming work

For the month of November I'm being coached by Daniel Bretscher (www.bretschermultisport.com).  I did some work on Daniel's website and he was offering a free month of coaching so I jumped on that.  The workout schedule for the first week arrived a few days in advance.  Daniel asked me my training volume, goals, times and the like so he built it around my answers.  Thought that was very positive since I knew he didn't just pull out a workout and send it to me.  Since the 1st it has been about moving to a higher level.  I'm also taking some college courses now via Western Governors University so my daily schedule is fairly full.  To be honest I'm beginning to think that a full schedule leads to the desire for more success.  Something about having all those goals and limited time to accomplish it makes you really want to achieve at the highest level.  Today for instance starting as a 6 AM wake up, in the pool at 6:55 for my 2200 yards of swimming with 16 x 100 inter