Almost didn't do this but got up to go do an early morning swim at the outdoor pool at Ft D. Weather might turn nasty later and there's a lot of activities going on today. Decided to do near a mile continuous swim (the length is 33 m which is a bit odd). No one there at the time and nice temp for the pool. Clear sunny skies too. Then after this decided that I had enough time to run the perimeter course around the post. It was also still quite humid and now getting in the 80s, so thought it might still be a good time to do this. Had nearly all my gear in the car too. Whew! It was definitely already quite warm heading out, but had a breeze coming back which felt nice. Doing okay on the run and felt stronger near the end. Unfortunately, had to cut it a bit short as the one road had incoming cars and no place to run there. So, took a slightly different course, cutting it about a 1/4-1/3 miles short. It's okay as it was time to head back. If time permits and I feel like it, I might do another short run tonight. Hopefully bike after work tomorrow.

Today's a day off and need it after all the training this past weekend. Tomorrow is packed with family events, so unsure how the day will unfold. I am planning on going to the Ft D pool in the morning for lap swim but weather dependent. Hopefully, I can get out later for a run in the evening after family activities. Thursday plan on a bike Friday swim and run Sat brick? 30-44 miles/6 mile run Sun swim and run? Monday off

First up, OWS practice at Ft Ritchie. No time to chat or take a break as I wanted to get back in time to do this ride starting at 10 AM. So, decided on 6 laps of 300m, continuous. I had to ensure I can keep going for the distance at Eagleman. And did okay too. I have to remember to get my wetsuit loose around the neck and shoulders so my arms don't get so tired and then to let my arms get used to the swim. My left arm was starting to complain but I just eased up a bit and got used to swimming. No further problems and did pretty good for me. Then drive to the start point of this ride. The ride route changed overnight and we were headed south out of the city which I really didn't want to do. Going south is just too crowded with cars for quite some time. If you start there, it's not nearly as bad. Well, the group decided to go there but as expected, it was pretty darn crowded with traffic, even for a holiday. But once we got on a few more rural roads, got much better. Large group of us, probably 20 of varying levels. Now, I'll tell ya, I wasn't so sure about going out today due to yesterday's brick. But I felt fine and legs weren't really complaining. Just had to take it easy when I needed to. Made it down to Sugarloaf Mountain to find that the water fountain was kinda a pump on where it would go for a while but then seemingly run out until it replenished itself. Kinda made for a longer wait in the sun. Did I mention the HEAT was ON!! Yeah, in the 90s a bit later and definitely at the latter portion of the ride! Good acclimating! Well, After we got going again, went up and down this unpaved road where I think I drove during the Ragnar Relay! I know we went through the Sugarloaf area. This didn't last long thank goodness. But there was some nice shade out of the heat. Got back to more familiar roads and headed home. Had to go back on the same crowded, no shoulder road we were on before and I really don't like to ride here. Pushed coming back just to get done. Nice ride overall though! Tomorrow is DEFINITELY a rest day. 4 day total: 123 miles biking, 19.1 miles running, almost 2 miles swimming. Whew! Wed will see. A lot going on but may be able to get an early morning swim in. Will see about that later. Thursday will be run or a ride Friday maybe swim and something after that Sat or Sunday, shorter brick on the WMRT again - 44 miles and 6. Not sure after than. Hopefully OWS practice again during one of those days.

Last long brick before Eagleman. Decided to do a repeat of last week's brick and planned things a bit differently due to the fact that it was a bit warmer today, though not too much differently. Today wore arm coolers on the bike plus the wetted pad in my helmet to help keep me a bit cooler. Had a decent tailwind going out but I knew that would mean a headwind coming back. Good training but I'm hoping for the opposite during the actually race. And wouldn't you know it...flatted 20 miles out! Gosh, this is the 3rd time on 194!! Nothing in the tire this time again too! And it seemed like the tube was okay. I'm going to check it later. So, about a half hour later (cuz I need a bit of time taking stuff off the bike and putting it back on (which I won't quite need to do on race day), finally got going again. This kinda put a crimp in the brick but not overly so. So, going out average was 19.5 even with changing the flat. Coming back was definitely a different story but spun more than pushed so I would save something for the run. One other thing I was doing differently was using Clif Bloks again at least every 40 min and the one with double sodium too. Debating about salt tabs for the race. Used those before but I don't like to use them. Can tell coming back I'm getting tired and the heat is wearing me down. Now, on the run and it's quite warm to hot. I had my wet towel with me and full cap this time, hoping that would help. They both did but the heat was definitely wearing on me still. Now during race day, I may push a bit more cuz there will be aid stations where I can get something cool for a bit, unlike today. Between miles 3 and 4 there's not too much shade and I decided to walk a bit after I turned around. No sense in killing myself before the race, literally ;-) Now on the way back I seem to be doing a bit better but still really don't want to push due to the conditions. I also decided to take a break at a convenience store about 19 min before I was to get back. Downed a whole bottle of Powerade and washed up just a bit, wetted the towel. This definitely helped and I was moving okay for the last part of the run. Still not the pace I would like but felt better. No cramps this time but I could tell after I stopped that my legs might've had a problem if I continued to run for 4 more miles. Well, tomorrow is OWS practice in the morning. I was going to ride with this group tomorrow after that but debating now as I'm not sure I want to go where they're going. Just not sure about riding on roads south of town. I've done it before but it's a holiday weekend and people are going to be out and about in force coming back. Will see. Supposed to be hot too! Good conditioning but I'm more concerned about the roads. Well, more tomorrow.

Didn't sleep too well and also had to get up rather early to help out at the Frederick Kids' Triathlon this morning. An okay time and the kids had fun! Then errands and chores. I wasn't sure if I was going to do anything today or not as I felt rather tired. But got things done and felt okay to go out for this ride. I was going to keep it low key because I am going to do this long brick tomorrow. Had a stiff headwind in many spots too and didn't really feel like fighting that. But, I definitely haven't recovered and probably should've just taken the day off as evidenced by average and max HR. I mean not getting out of zone 1 for most of the ride? That's kinda okay in some ways but I just hope I didn't push myself too far last few days to tackle this brick tomorrow. Well, will get enough sleep tomorrow and chores/errands are done so I can concentrate on the training tomorrow. Monday is OWS practice in the morning followed by a group ride. Tuesday will be a day off. Hopefully I can do something Wed but there's a lot going on that day too. Will see about the rest of the week once I get into it more.

Took the day off and got some errands/chores done first. Then decided to run in the 80+ degree weather but still kept it on the C&O, so shaded. Y'know I forgot last week to 1) wear a full cap and not a visor and 2) wear my wetted towel. Wore both today and seemed to make a difference though it was shaded. Will have to make sure I take both for Eman. I was only going to go like 9.2 but I was feeling pretty good on the run and decided to just make it an even 10. I sure hope I can do this sort of pace during the run on Eman. Then since I was close to Shepherd, decided to try the pool there. Nice pool! And no one really there when I went. Decided to do some 400s. Boy, these were tough and I really felt out of balance during most of them. Left shoulder also really bothering me during the first 400. Eased up but it will probably be sore tomorrow. Speaking of which, will probably do an easy bike ride tomorrow instead of the brick. Will save that for Sunday.

I was going to go on a 10 mile run but first I thought I should get back and see about cutting more grass and then I thought, the longer I'm out, the more chances for thunderstorms which were forming out to the west. So, I thought perhaps a faster 6+ would work. Depsite the fact that the trail is shaded, it was still hot in the mid- to upper 80s and humid! Started out easy but increased my pace as I went along. Think I got to just under an 8 pace at one point. Legs were a bit sore but they got better too as I went along. Whew, I'll tell ya, hope for rain or clouds on the run cuz full sun is just going to wear on me. I really should keep in zone 2-3 too if I can during the actual race. Go out easy and come back as strong as I can. Tomorrow I have morning chores/errands but I was hoping to go to the pool at Shepherd and also get in a bike ride. Weather dependent. Will see about the weekend. Sunday is the better of the 2 days for a brick so will switch up things as needed. Monday is OWS and a bike ride I think. See about the rest of the week.