This year’s training for the 15 mile trail was being patient. Most runners and triathletes want to improve their times with a few key workouts but that is not smart. I got a good base of running with building long runs to 10 miles being easy. Cross train with the bike and swim to reduce injuries. Bike is a great way to build cadence with the legs. When it was hot did long rides of couple hours instead running. Maintain a good cadence on climbing hills and flats. Swim is a great to allow the body to recover and work on the breathing. Late August, started to build my long runs to 15 miles; added tempo run with hills; build tempo to 8 miles; ended the last couple of miles of tempo and long runs with a sprint. When I bike inside I worked on cadence of 85+ RPM. Running hills builds strength, endurance and cadence on the downhill. You have to love hills, what goes up goes down! The last part is strength/core training and stretching/yoga. This is one part I didn’t have much time but what I did helped. The body works in favor of cross training. Now that I reached my goal for this year, I start looking at new goals for 2014. Next blog cast, I will discuss my goals for next year.