Currently about 10 weeks into the base building phase.  The goal is to build an outstanding base through the end of December and then begin upping specific intensity, aero position training and race specific workouts.  As noted previously, multiple changes to this season’s training, including 2+ hrs/wk of strengthening, a minimum of 3 days at the pool, a maximum of 6 hrs/wk of running (where most injuries originate), limited intensity on the run training (little to no intervals – focus on bricks and tempo training), scheduling based on RestWise score each day, Compex electrical stim twice/wk and probably most importantly – a strong nutritional focus.  I’ve been following the Paleo Diet for Athletes (Cordain and Friel) over the past 2 months and am very impressed by the outcomes.  The focus of this is on approximately 50% of total calories (outside of workouts) from lean protein sources, with the remainder coming from (lower glycemic) fruits and vegetables.  No dairy, limited grains (which contribute high acidic impact).  We don’t necessarily recommend this for everyone, but my recovery from workouts – at the age of 45 – is better than ever.  Last week included 33 total hours of training, with valuable quality within those hours (not just volume) and recovery was exceptional.  So far – very interesting…