A friend who is a talented athlete but a new swimmer and triathlete asked for my thoughts on how to have a decent tri swim as a newbie.  Here's what I offered..

How do you change a bike tire?

This was my fourth Steelhead Half Ironman Triathlon, which last year became a Ford Ironman 70.3 qualifier and therefore a big deal. My time of about 5:31 last year was similar to the prior year, but my finish spot went from second to fourth in the age group.

After being tired of not having riding partners during weekday early mornings, I started The Wednesday Ride three years ago. We are a small but mighty group of mainly triathletes and now get together to ride most weekends, as well.

Well, being consumed by work and travel has made me a poor correspondent. I have said little about my training - but I have been training, which is a good thing, because Boston next Monday is rushing at me like a freight train.

I was in dilemma trying to figure out what to do after Chicago. Marathoning is something I know a bit about (having run 26 marathons and 10 Ironman races), but I found myself wanting to get right back on a course to get my Boston time and yet knew racing again so soon could be risky.

This past weekend I snuck down to Indy after the hot Chicago Marathon debacle 13 days earlier and qualified for Boston at the Indianapolis Marathon. Much nicer day to race.

I was the "older runner" whose experience in the race Coach Spivey talked about on Chicago Tonight on television this evening when he was a guest with Chicago Marathon Race Director Carey Pinkowski. I was glad Carey rejected the idea that a guy 55-60 was "old"!

I am seriously considering the Indianapolis Marathon next Saturday. For me the Chicago Marathon was a hard 18 mile training run followed by walking and running easy for the next 8 miles. Since the race I have had a fine recovery, I think, and am feeling really good.

I am running better than I have for many months. Speed is great and being able to run decently longer than 13 miles is a joy!

Great run today. Ran with local Chicago Marathon training group, they were running 20, I ran 15 and had company because several were training for later marathons and wanted 15 only as well.

No phones, email, employees, boss. I savor and get lost in my run. I treasure my running partners; they, too, know the joy of running, the oneness with purpose and ability.

My plan was be on the trail before 7 a.m. to get in 6-7 miles before my buddies would congregate at 8 a.m. Sleeping was needed and good, so I did not get on the trail until after 7:30.

Looks like I am the other side of my injuries. Now it's another couple of weeks of hard work and completing Steelhead in good shape before any tapering. I still will be "supremely undertrained" for IMC, but I am less concerned about being able to race than I was...

Here's the problem, I have yet another injury to fend off.

If you have never seen how Jim Spivey offers up email workouts to his clients, here is a sample email from Jim.

Good times:  Running decent miles despite my sore back.  Running in Sedona in the hills (too short!) and in Rio Verde northeast of Phoenix in gorgeous early morning weather.

So how much time do you have for training in a week?

Tonight's run was terrific. As so often seems the case I am best matched with strong female runners 10-15 years younger. (Well, someone has to run with them! ;-)

Finally I am running without achilles pain and my stride is back to normal. And my speed is coming back, as well.