So so run this morning. Legs felt heavy and energy level was low for some reason. Took a new route on some new roads they put in last week in the subdivision down the street. Planning on doing a lake swim tonight with the masters. Hopefully the forcasted storms hold off!

Conducting another test to see how many people watch RNEWS.

I met Dudley and Mike at Kershaw for the OWS tonight.  I thought we were going to be ok because the lake was calm.  It was overcast but really no sign of bad weather.  We made it to the far end of the buoy line and the life guards were blowing the horns to get out.  By the time we swam in and walked back to the starting point there were white caps on the lake and the lightning was pretty consistent.   I'm not normally disappointed by missed swims, but I am really starting to feel productive in the water and was hoping to do the buoy line X's 2.  Oh well, another curve ball from mother nature!

Long run tomorrow! 

Some ab work before the run this morning. Great day for a run!

I did a little climbing on the bike tonight as opposed to the easy ride that was scheduled.  Thought I was doing a pretty good job too, until I got passed on one of the more moderate hills.  I am starting to get used to the different gearing for spinning up the hills rather than mashing :) ! 

We got our wires crossed up on the OWS this morning.  I went to the lake anyways, thinking if there were other swimmers I would get in anyways.  There were 2 that had just finished, and a couple of other cars in the lot, but I could not see anyone else but they may have been for the people walking.  I am probably overly nervous to swim alone, but better safe than sorry i guess.  I did wade into the water and was surprised how much it has warmed up, at least fairly close to shore.  Good news is the wetsuit is out and ready to go.  I'll swim at lunch and get in the lake later in the week a time or 2.

I didn't have enough time for the entire workout, but I got most of it in.  Legs are a bit fatigued this morning. 

Feeling good this morning. Only painful area is where my arms were to short to reach my back putting on the sunscreen yesterday. Funny looking stripe on both sides between where my hands ended and the tri top started :) . The only other thoughts I have on yesterdays ride as far as nutrition goes is that I did good, but only to make it through the ride. After recovering yesterday afternoon, I really question having enough in the tank to run. I need to up the calories per hour to accomplish that. Next long ride I will decrease the time between gels by 10 minutes and adjust the bars some. The only thing I had trouble stomaching was after the last stop. I was sick of drinking warm gatorade endurance and they didn't have any gatorade cold, so I got some Propel. That didn't sit so well, but it didn't last long. I did get about 45 oz of Gatorade and 36 oz of water over the course of the ride. I also took a salt pill every hour, which may not be enough. I am going to put 2 salt sticks on the bike so I can carry 12 instead of 6.

I am taking care of some things that Connie needed me to do this morning between the rain. I am planning on running some later. Whether its the whole run or not I don't know. If I don't get the long run in today, I will do it next Saturday or sometime this week.

Anyone up for some morning swims in the lake this week?

 After spending 3 hours in the sun edging flower beds and spreading the last of the mulch, I decided I have had enough of the heat and wind for this weekend, so I did my run on the treadmill.  After warming up, the legs felt pretty good. 

Stick a fork in me, I'm done. Wind and heat was on the menu for todays ride. Averaged over 18.5 for the out bound ride and 14.5 for the return. Guess which way the wind was blowing :) . But the ride was a huge confidence booster as far as preparing for LP. Did well with nutrition and staying hydrated. Biggest challenge for this was keeping the liquids from getting too warm (maybe those over priced insulated bike bottles aren't so over priced after all).

Dudley and I rode up to Mike's house and he joined us out to Clyde and back to Palmyra where Dudley and I split off and headed back to Canandaigua. Once back in town I got some more cold water at Convenient and head west to take the long way home through Centerfield and Cheshire to get over 100. That long stretch on North Bloomfield Road was all head wind :( .

I really appreciate Mike and Dudley doing the ride. These long rides are tough without company and it is nice to have people along that understand the training and to chat with along the way! Thanks guys and great job!