The first mile of the 10 mile run today was incredibly difficult. I was sore from the long run a few days ago as well as the longer bike ride yesterday. Also last night was the concert and I was still and on my feet for over two hours. The first mile I had to just let the old legs loosen up Kupo. Luckily they did and I settled in. It was nice to run in a bit warmer temperature and get some training in with hotter temperatures before the race next month. I'm entirely sore right now and trying to decide whether to do a recovery ride tomorrow or take an off day. I'm not sure yet. Stay tuned Kupo.

The swim tonight was functional. I was worked on breathing forward and closer to the water. Sometimes I feel like I've gone a bit backwards in my speeds, but I think what has actually happened is that I'm going the same speed at less of an effort.

The AIDS walk was going on in the park today while I ran, but they were all on the loop and nobody was really on the bridle path. I rolled my ankle for the first time ever on the bridle path, but it wasn't that big a deal. I need to replace my Asics Cumulus sneaks.

Nice swim Kupo. Drills followed by 5 x 400. Reps 1 & 3 were paddles. Rep 4 was quick finishing at 6:59 (7min target). Rep 5 was smooth and easy.

Long long run Kupo. Leg bothered me for the first four miles but I settled in after that. I had the worst side stitch of my life about an hour into the run which actually forced me to stop for about 30 seconds. I didn't take any nutrition during, but ate ahead of time and took recovery drink afterwards. I ran really steadily and had an 8:45ish pace. Actually it was a bit quicker if you factor in my ten minute warmup. The greatest part was that I kept my HR really low at 159 on avg. That's great for me with the race upcoming.