Thank you.

A training tip for old racers based on my experience: Although the pro training programs available on the net are valuable and effective, they are just too long for older competitors. I think I would have been faster if I had raced 3-4 weeks ago, reaching my peak after the first month of training. Those 8 week programs might be fine if you're in your twenties, but I'd say knock off a week for every decade older. Intensity didn't seem to be an issue, but the overall fatigue factor seems to be cumulative after a month, I was feeling pretty stale there at the end.