Just when you think you know what is going on, it all changes. Take for instance, when the work-out goes from a 3 X 20 minute easy row to a 3 X 4.5k set at full pressure and I have to stay ahead of Megan Kalmoe (National Team 2x, winner of the 2009 Lucerne World Cup).

The good news is that I came to realize that I have more in me then I thought I did.  Training right now is a game of who can go and do the most the longest and it is as much a mental game as a physical one.  We have been going strong without a day off or break since I got here, by the time I leave it will be 14 days straight.  But I am not complaining, because it is making me fitter, faster, and stronger.  Being here with the National Team is the dream.  Fighting to keep Megan behind me, however frightening, is still awesome.

This week the volume and intensity have both been ramped up quite a bit and Tom (Terhaar, US Women's National team coach) has added in 3 days of weights.  I am stoked to be getting back to weights.  I really want to be ripped by NCAA's.  I am also fighting off a cold/flu so I hope I can just keep the symptoms under control and benign though the week.  I'm focused on my mantra:  "It is all for the gold.  NCAA's, next race, next piece - it is all about getting the gold."

Regular blog readers are probably wondering about the weekend's results.  I came in 25th on the water and on the erg, finishing the 6k erg at 22:16 min and the 4.5k head race at 19:54min.  After the 6k erg we did a 9k row and after the 4.5k head race we raced around the lake which was a 7 mile run.  I am happy with the results, even though I know there is a lot of room to improve and get better.  There is always room for improvement. Due to a cold, I did not sleep the night before the events. So I'm stoked that even when I suck I was still 25th of 40.

This week I want to conclude with some of my favorite weights from the week.  I have also decided that dead-lifts are the most effective weight exercise to help me use my legs and improve my stroke.  The best ab exercise of the week has got to be v-ups with a 20lb med ball in extended arms, called med-pikes. Over-and-out

-Shay