Recovery day today, though gotta ya folks...this is the BEST I've EVER felt 2 days after a Half Ironman! I mean usually I'm hobbling around due to the delayed onset soreness in my muscles. My quads are just a bit sore this time. So, today I decided just to do an easy spin in zone 1 on a stationary bike at the gym for 40 min. Then when I got home, decided I should probably do the Flexible portion of the yoga DVD I have that's specifically for cyclists/triathletes. That felt pretty good, long time since I've done it. Tomorrow, though it will be chilly in the morning, I'll probably swim and then a short, easy run at Ft D. Thursday, maybe a ride in the valley after work Friday, easy perimeter run around Ft D if I feel up to it. Now Saturday, I've been invited on a self-supported century+ ride that I've done twice north of Frederick into PA and back. Not sure about Sunday yet. I'd like to do a longer run but will see how my legs feel. Have to start mapping out my strategy for Savageman. I see a good amount of hill training and perhaps a good amount of leg strength training in my future.

Rest day today after Eagleman. I had gotten a sports migraine last night and took meds. Felt better in the morning. Other than that, really don't feel bad. A bit of soreness in the legs which is expected. Will see about tomorrow how I feel as the 2-day rule goes into affect. Think I may sit in the jacuzzi and soak a bit. Now I may take another day off, but might go to the gym tomorrow for some light aerobic machine work to keep the muscles active. Eagleman 2011 Race Report has been posted. Decide about the rest of the week tomorrow.

I will post more tomorrow but wanted to let folks that follow know that I CRUSHED my old HIM best time of 5h 43m and also my time on this course today! New HIM PR! Time - 5h 25m 41s! Best time I did at Eagleman previously was 6h 01s. Again, more tomorrow and later this week I'll post my race report.

Well, if everything goes okay, I should be racing in my 4th Half Ironman event in a little under 24 hours. Supposed to storm overnight. Hope we don't have runoff issues but I think the Choptank is big enough that shouldn't be a problem. Wish me luck!!

Cleaned bike and packed bags. Heading off to race site in the morning with club member George who's also racing. Only a couple of concerns: Naturally, the heat and humidity. Considering I've been acclimating myself and training in the heat, hopefully I've done enough to deal with it on the course. There will also be aid stations to help here where there weren't any during training. And of course, my body couldn't be completely healthy as I have a bit of sciatica down my left leg. Really the result of an old disc injury. If the muscles get aggrevated, I still get a bit. Doesn't seem to affect my run, though, but my left calf is spasming every now and then. Lastly, the ghost of 2009 is nagging me a bit. But, I think my training will help overcome that and put it to rest. Lessons have been learned and I'll be using them. Overall goal is to enjoy the race and finish. If I can finish the course in less than 6 hours, I'll be satisfied. My ultimate goal is to finish less than Musselman's time, which will be a HIM distance PR. Will see if I can hold it together on the run despite the weather. My run has been quite strong this entire Spring, so I hope all the training will come though. Wish me luck and race report afterwards. P.S. I'm also hoping to get a pic with Craig Alexander! That WILL be posted if I get one!

Last workout before Eagleman. And I SURE am glad the race isn't today! Mid-90s with humidity!! Whew! The sweat was definitely dripping. I was going to go on Route 67 but I was thinking I didn't want to run there. So, I just did 17 on my tri bike first though it's a bit more hilly. Not a bad time for me for the short distance on 17. Then I ran in the neighborhood for just over 30 min. The out part had a slight uphill for a good distance so got the heart rate up. The max was at the last part uphill. Well, hopefully not as hot during the race and I can do this well after 56 miles. Might say something tomorrow just for an assesment. Next 2 days are off though I might do yoga/stretching tomorrow. Sat is at Race site and Sunday is RACE!

As I have evening plans, decided to basically repeat last Wed workout at Ft. This time, broke up the swim into four near 400s with a minute rest interval and then cooled down with a couple of laps. The pace time reflects the RI as well and taking those out puts me at a 1:48 pace. That would be great if I could maintain that without a wetsuit at Eman! But, I know that sighting plus having to pause a bit and not being able to go straight without the black line will probably cut down on that avg pace. Still, let's hope. Just gotta remember not to go out too fast and the get into the rhythm. Then a shorter run around Ft D. Not a bad pace either. Getting hot and full sun out this morning. Temp around 80. Felt good though and hope I feel just as good after 56 miles on the bike! Tomorrow, short brick of 10 miles bike and 3 miles run on route 67. Last real workout before the race.