Much needed mid-distance run today.  I was well behaved as I kept the pace slow and my HR down.  I've only run short since MCM so today's run was in order if I want to complete the 26.2 at Disney.  While I don't plan on running Disney fast, I can't totally ignore my runs altogether.  

Also I noticed that I only need 125 more running miles to hit 1,500 for the year - It doesn't mean anything, but I can do that.  :)

Race report from yesterday is up. 

I finally settled on my new bike's name:  C A N D I 

I think the name fits the bike and includes the letters I M C D A.  I just couldn't work in the M into a name that I liked.  Oh well, I heart Candi.  :)

Decent race today even though I was having stomach, GI, and cramping issues.  Yesterday's late night travel killed me as I only got 4 hours of sleep and had to force myself to eat something when I got home at 1 am as I hadn't eaten since Noon.   My stomach reminded me that this wasn't a good idea when the race started and I nearly got sick two times during the first 2 miles of the race.  That being said, the 1st 5k was a PR.  That shows you how little I run 5k races.  

I was also pretty dehydrated from all my time on the plane, which caused calf cramps during the 2nd lap of the bike.  I finally was able to get rid of the cramps with some stretching (while riding), a gel with extra sodium, and Gatorade.  However, I know this cost me some time on the bike.  The wind on the bike through Ft. Story from the Ocean was also pretty tough and at times I had to concentrate on staying upright. 

Times are actual from chip.  I will eventually do a short race report.    

1st 5 k - 21:44 - 5k PR
T1 - 1:06
Bike - 59:52
T2 - 1:13
2nd 5 k - 22:11

Total time - 1:46:08

Very easy brick in the hotel gym.  Boy, do I hate hotel upright bikes.  I hate not being able lay flat with my arms in aero bars.  Am I becoming a bike snob??? 

And yeah, it is way too cold for me here. And yeah - I'm a baby.  Thank God I don't live here.   It is November and low 40's with a cold wind.  Of course I didn't bring an overcoat.   Brrrrrrrr. 

Easy, disciplined, Z2, Z3, Z4, Close to red-line run at lunch.  My plan was to work on leg turn-over for the first mile in preparation for Saturday's race, and then slow down from there.  Well, it didn't quite work out that way.  I ended up running a pretty consistent pace.  That being said, my lungs were ok, but legs were not quite fresh. 

Oh well, off to the airport in a little bit and a trip in the big tin can with wings.  My client in St. Louis mentioned something about possible snow this week - UGHHH! 

Yay - I finally got to Final Kick to get fitted tonight.  The good news is the bike fits.  He told me I was at the high end of the fit for this bike, but it is now set up just perfect for IM CdA.  He also said that the cassette that came with the bike would be fine for the hills of CdA.  I also bought a Profile Tri Stryke saddle.  All in all a good night and he didn't charge me full price for the fitting. 

Time on trainer tonight was 20 minutes at store and 60 minutes at home. 

I took some pictures of the new bike and will try to get those up later tonight. I still need to set up the cock-pit (aero bottle and computer), but I don't think I will get to that for a little bit.  As I leave tomorrow afternoon for St. Louis and don't game home until after midnight the night before Saturday's DU, I don' think I will have a bike computer for the race.  I am sure this will drive me crazy, but there is too much to do before I leave tomorrow. 

Nooner run today.  I didn't really have any legs, but that is quite fine as I was trying to take it slow.  As I am too dumb stubborn to wear a HR monitor, I guess today was Z2 -> Z3.  The thing about running is I really have a good handle on how my body is reacting and my rate of exertion.  Still, I need reestablish my zones as it has been around a year since I've last done a test.  Plan is to do a LT test at the 10k Thanksgiving race.

Swim planned for tonight. 

I registered for the Cape Henry Du (5k-21m-5) on Saturday and Thanksgiving 10k Turkey Trot.  The Du will be my Cervelo's maiden race.  I have a couple of names in mind for her, but I will wait to name her once she develops a personality.  That being said, I do know that she is a girl as I am in LUST.

Looking at my training goals for the month, there is no way I am going to hit the overall volume.  My work schedule is kicking my butt.  I am getting in my desired number of workouts, but I just can't seem to get in anything long.  The good news is things slow down a little after Sunday.  This week I am in St. Louis Wed - Fri; with the race Saturday morning; and then work on Saturday afternoon and Sunday.