Run

• 51m 13s
• 5.00 miles
• 10m 15s /Mi

Purposely slow. I just felt like I needed to take it a little easy this morning. The humidity is back and my legs are stiff as hell. I've trained nine days in a row and I'm starting to feel it.

It dawned on me while I was running that I haven't used the foam roller in months. During marathon training, I was using it religiously - 2, sometimes 3 times a day. And I was rarely sore. I really need to get back into that habit.

Swim

• 37m 16s
• 2000.00 yards
• 01m 51s /100 yards

Good, quality swim workout this evening. Tried to beat my best 1000 TT time, but it wasn't in the cards... close, but not close enough.

1000 - 18:03
1000 - 19:13

My second 1000 was at what is probably my "swim all day pace."

Bike

• 1h 05m 37s
• 18.54 miles
• 16.95 Mi/hr

Good ride on the roadie. Did some easy spinning and just relaxed riding for the first 12 miles and then did the never ending climb up the hill from the PJ Ferry.

Bike

• 3h 40m 13s
• 67.35 miles
• 18.35 Mi/hr

Epic


http://www.usatf.org/routes/view.asp?rID=384574

Really happy with this ride this morning. I felt good throughout most of it except for around mile 45-55. Those were a tough ten miles into the wind on a rather rough road. I got a flat at about mile 60 and I think the forced rest and time off of the saddle, albeit 5 minutes, was good for me. I felt great after that and for the last 7 miles home. I think I could have realistically done a full century today which is another thing I'm happy with.

I focused on staying within myself and not pushing too hard. I simply rode as hard as I could in each moment and ended up with about an average speed I was expecting. I think my IM pace will be lower, considerably lower? Who knows? But I think 17 - 17.5 would be good, which would be about a 6.5 hour bike time.

Oh, and I at a Take 5 candy bar I bought from 7-11 about mile 40... I think that might be the super food I've been looking for all of my life, if only I could ride 65+ miles every day so I wouldn't feel guilty about eating them for breakfast, lunch and dinner.

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My next long ride will be a century... sometime in mid August

Run

• 40m 16s
• 4.02 miles
• 10m 01s /Mi

Jogged 1.04 miles to the local HS track and did intervals on the track until I felt like I was going to puke.