Nice, easy paced run at lunch. Swim later tonight and then up and back to Philly tomorrow. Hopefully US Air will do it's job and get me back in time tomorrow night for an easy spin on the trainer.

Decent swim tonight, but I was tired for much of the second half.  1,500 meters, plus sprints.   

Good run, but red-lined my HR a bit too much. I need to learn to slow down even when the weather is nice. Trainer ride tonight!!!! :)

Yup - that is green in my graph!  Easy trainer ride tonight.  I also bought a Spinervals Hills DVD, so I will give that a try later this week.   :) 

Really good swim tonight.  2,000 meters, plus some drills.  :)

I did get my bike on the trainer last night with the new tire.  (Lord help me if I ever get a flat in a race.)  I promise that I will really ride it tomorrow night - NO, I'm serious!!!  Really, you have to believe me!!!  Ok, I'll try.  :)

Other than the swim, crap day.  Time for a beer............... 

Ok, so it is official. MCM will be treated as a training run for fun only. :) Today I was longing for the good ole' days when Sunday was for sitting my fat ass on the couch watching football all day. But NO, I decide I need to be fit, and today it was not fun! The run started out normal enough at a nice easy 9 flat pace. About mile 10, I started to feel lethargic and a little dehydrated. I had my fuel belt and was taking in some liquids, but it just didn't feel like enough. Mile 10 - 12 was a little slow 9:30's, but not too bad. Then around mile 14, the wheels fell off. I had nothing left in the tank. Honestly, I would have quit then if I wasn't 6 miles from my car. I struggled through the last 6, with plenty of walking. Oh well, it just goes to show that you cannot expect to perform long when you don't run long.

As a result of getting a little late start and my slow run, I made Sue wait like an hour for our swim - sorry SUE! When I finally did get to the Bay, the wind kicked up some pretty nice waves. Bumpy ride today. :)

The new plan for next weekend is a 50 mile ride (yes, I said ride) with Sue in the hills of Williamsburg. So, I don't think I will have time for a long run for the next 2 weeks. My new motto is "What happens at MCM stays at MCM". :)

Also, while I was at the bike store I looked at the Fuji Aloha 1.0 Tri Bike - I like! :)

http://www.all3sports.com/product_info.php?pName=fuji-aloha-10-2006