Run at lunch
It was supposed to be a 50 minute run. I ran to the 2.5 mile mark and turned back. Once I got back to the 5 mile mark, I decided I would have to run around the block a million times or run back up the hill for 3 minutes, then back down. I just scrapped it and called it a 5 mile run. I might run for 6 minutes after the bike tonight.

Bike: I remembered just as I got to the lake that I was supposed to work BINGO tonight. I didn't work too hard to save my knee (even though it is feeling better) and I ddin't want to get too smelly. I went straight to BINGO from the lake. Those old people can't smell anyway, right? :)

I think I tweaked my knee yesterday. It could be from running on that uneven road on Sunday, mashing too hard on the bike in the wrong gear or it's time to change out my shoes. Since I bought a few pairs of shoes a couple of months ago, I think I will start there. We'll see how my Tursday run goes...

Swim after work and soccer tonight.
 

Swim:
warm up:
400 as (300 swim, 100 kick)
Main set:
2 x (50-75-100-150-250-150-100-75-50)
Cool down:
400 swim/ kick

Good workout after work. Lots of people at the lake lately. Hopefully when it starts getting hot here, people will stay away.

Swim:

warm up: 300 drills
main set: 4 x 15 minutes
with 50 kick between each set
no cool down (too many people, too few lanes. I just wanted outta there)

I feel better today than yesterday afternoon. I finally stopped sneezing.
Tough run. Mentally and a little physically. I am stoked that even with a 9:1 ratio, I was still sub 10 minute mile. The run was a 1 mile uphill, 1 mile downhill repeat.
1. 9:23 151
2. 8:43 133
3. 9:17 144
4. 9:00 139
5. 9:28 146
6. 9:25 139
7. 9:45 147
8. 9:29 139
9. 9:49 147
10. 9:36 140
11. 9:42 152
12. 9:31 145
13. 9:59 152
14. 9:44 146
15. 8:26 152

Good ride. My coworker showed up, and he is always saying that I just loaf around the lake. I knew he was trying to catch me, so I didn't let him. He looked beat when I finally left the lake

Swim at the pool. It was supposed to be an open water swim before the ride, but there is no way to do this early enough and still finish the ride in any decent amount of time, so I went to the pool.  Tried on the wetsuit and just swam easy. For the last 10 minutes, I practiced a 180 degree turn in the lane (similar to swimming around the buoys at the lake in Virginia.

I think a Carne Asada Burrito + rice and beans is the perfect 4:1 carb to protein recovery food...at least that is what I just told myself

After I swam, I couldn't stop sneezing. I took a butt load of Nyquil, but couldn't fall asleep or stop the snot. I feel like crap.