IMAZ Day 37: Mo miles, mo miles

Editor's note: yesterday ended with a 32 minute run, not the advertised 45 minute run. Sue me -- I was pretty bushed.

Today was swim day...I wanted an hour in the water but had no real plan. I wasn't sure I wanted to go LONG long, but did want 3500-4000 yds in some form, so I mixed it up. My shoulders were still a bit tired from the debacle in the Sound on Sunday, so I started off with 10 minutes of warm up and drills. Then, I decided to swim 2000 yds straight, counting by the 100s (I play funky mental games like this -- sometimes I count by 200s, 500s...today I went with the 20x100 plan). I felt OK but got locked into a pace that I couldn't change much - oh, I could go SLOWER, but I couldn't really shift gears to pick it up. Ended up 29:47 for that, not bad considering, and comfortable as well as evenly paced. After that, some easy swimming followed by 5x100 on 20 seconds, more drilling, and 300 or so w/d including a very comfortable 2:58 200. FOOD! COFFEE!

Then, back to, um, "work". Biked 63 minutes, mostly easy until about 40 minutes, at which point my legs had loosened up and I picked up the pace. Nothing really harsh, but maybe 10-15 min. at 22-23 mph feeling good. I was actually surprised at how good my legs felt after yesterday (and Sunday).

Later on today, I'll try again at a 45-60 minute run. The nice fall weather is just what the doctor ordered, though I'll have to start bundling up soon to ensure I'm not totally shocked by the heat in Arizona come November.

IMAZ Days 34-36: JWT and Beyond

So Saturday, day 34, a BEAUTIFUL day, became an easier day than expected due to timing. I could only fit 55 minutes of working out, comprised of a 30 minute easy but steady run and a 25 minute spin on the bike.

Sunday, Day 35...the JWT olympic distance triathlon. Despite a teasing let up in the rain at about 5:30 am, it rained the entire race, from setup in transition to beyond the finish. While it wasn't POURING, it was pretty annoying. At least it wasn't cold. Into the water with the fourth wave and...I could barely see anything. I found my way OK to the turn buoy and then totally lost my way, became disoriented and pretty much swam in a circle trying to find my way back to shore. I felt fine -- I just couldn't see the buoys or the giant building on shore marking the exit. 25 minutes, passed, 30, 35 -- I finally got out of the water near 41 minutes knowing my race was over. I thought about stopping but then figured I was already wet and needed the workout.

I hopped on my bike -- which was without use of speedometer and odometer due to the magnet being knocked off on my way to the race earlier -- and took off. I powered through the early miles and hills, maintained focus on the bad hills and then really put the hammer down from 10 miles out and even more so later in the ride. I ended up with the 4th fastest bike split, though it may have been first amateur as 2 of the others looked like mistakes.

Off the bike, I hit the run flying. I felt great despite the hard ride. At about 2 miles, we turned on the boardwalk in Playland, and just as the nice volunteer lady was cautioning us as to how slippery it was, I slipped and bounced off of my right arm and hip. Joy. But I got right up and pushed ahead and kept pushing, for the most part, through the finish. I wasn't going all out because I wanted a little something the last mile if I saw anyone, though that was stupid as my competition was about 10 minutes in front of me due to my swim. Ultimately, I ended up with the 3rd fastest run in the field. That and the bike more than made up for the swimming thing. I chalked the whole thing up to a training day.

Day 36, today, I felt really good. Other than my bike legs being a bit tired, I was able to get in a really good 2 hour ride this morning and another 31 minutes at lunch; I'll end the day with a 45-minute run. Distance, baby.

IMAZ Days 32 & 33...countdown to JWT

In the spirit of not tapering (much), I'm...not tapering much. Yesterday was a good example. Started out with a 45 minute swim that felt like I was in quicksand. Funny how it feels so rough technique-wise after not swimming for the better part of a week (due to travel). Muddled through 3000yds with a short tempo run of 26 minutes prior while my car was being "express serviced" (expedient use of time).

In the afternoon, an hour free led to the second workout...an 11 minute ride to a local track, then a "real" tempo run of a 4 mile stepdown. As usual, I intended to go near IMAZ marathon race pace and as usual, I went faster. But I felt great and ended up running 25:38 (6:24+) for the four miles, stepping down from 6:38 to 6:10. A short running warm down, then the easy ride home.

Today, I wanted to swim again to make sure I had a feel for the water and my stroke. MUCH better. Though it started out rough (7:32 for 500), between drills and 100s I was able to regain a rhythm and ended up feeling great (7:09 for 500 swimming negative). That was 40 minutes and was followed by an EASY (yes) 70 minute spin on the bike to loosen the legs.

MAYBE a bit more later, maybe not...tomorrow will be the only day that is anything like a taper. Maybe 30-45 minutes running? A short spin? We'll see.

IMAZ Day 31, first month done

Yesterday suffered from limited time to train as a result of travel and work. I was able to fit in a bike ride, but a good one, late in the day. 26 miles HARD averaging 21mph. I was THRILLED with that ride and felt great throughout. I was happier still since I'd ridden 90 Sunday and despite not being on my bike since, had ridden 2 hrs on exercycle over the last 2 days.

At the close of the first month, I'm very happy. My "bike legs" are feeling great, and despite my not yet having done a century (grrrrr), I'm feeling incredibly strong on the bike. My running also is going extremely well and I feel very strong there as well. I can compare it to preparing for last year's NYC Marathon and the point at which I was able to be out running for 60-70 minutes and pick up the pace at that point as if I was fresh. As for swimming -- I feel pretty good, though have missed a few swims due to travel. Still the swim is relatively insignificant in the IM, where the goal is to finish it comfortably, not go incredibly fast.

After this weekend's race (JWT Olympic Tri), time to redouble efforts for the next month. Need at least 2 rides of 100M.

IMAZ Day 30: Philly, part 2

OK, with no pool and no desire to reacquaint myself with the exercycle (much), I figured a long run would be nice. So out of the hotel and toward Fairmount Park, site of the 3 Philadelphia Triathlons I'd done. Now as I was running, I realized the Art Museum was on the way. "Rocky" officianados will remember Rocky Balboa's historic run up the steps of the Art Museum. Well, in all my prior visits, I had never even walked up the steps. I decided to rectify that situation, so at about 20 min. into the run, I ran the steps. I did NOT gesticulate wildly up there. I STILL felt like a nitwit. Then continued run on trail alongside path in park, turned at 50 minutes and picked up the pace. I was running maybe 7:15s-7:20s out and dropped to mid-high 6 min. pace for the rest. I felt very good (did the steps again, too). Total run was 1:35. Later in the day, I had a chance to sneak in 35 minutes on the crappy exercycle again for a 2:10 total day.

IM AZ Days 28-29...so much for getting back on track (literally)

Sunday: a 1:45 run that was stellar considering the ride on Saturday, closing with a mile or so at 7 minute pace (just a bit faster than intended marathon race pace for IMAZ).

Monday: In Philadelphia traveling, so limited options. 1:30 which included 80 minutes on a crappy exercycle (my favorite) followed by a 10 minute run. Still felt decent, but that exercycle seat...yikes.

IMAZ Days 24-27: Travelus Interruptus

For those following this, my apologies for no postings the last few days -- work travel interfered with blogging, but fortunately, it didn't interfere with training (much). When we last left our hero, he was in Detroit. From Detroit, then, I went on to Minneapolis where I'd decided to rent a bike for an early morning ride on Wednesday, a day on which I had no meetings but had only to work on my own. Unlike the total nitwits I'd dealt with in Katonah, these guys were FANTASTIC. Located right on one of the several great bike trails that lead to/from downtown, the shop was helpful, fast and spent a bunch of time reviewing how the trail system worked and where to pick it up.

Wednesday AM, I was off. I was able to ride over 2 hours and then later that day, got in another (very) short ride back to the shop and then ran back to my hotel afterward. I felt GREAT across all of that.

Thursday AM, I woke up with a sharp mystery pain in my left thigh. I have NO clue what caused it, if I'd pulled something, maybe twisted it sleeping -- who knows? I ran on it for an hour (of course) on and off the trail system, and that was actually quite good, but then standing and sitting on it killed the rest of the day. However, by the time I'd arrived home on the plane flight, I could tell it was dissipating already.

Friday AM, things were much better. I was actually itching for the scheduled swim though not sure I was ready for a huge distance. I ended up with 4000yds, though, 2500 of which was a prescribed workout consisting of distances from 50-200 for the main set. After that, I swam two 500s and another 500 split into 100 easy and 400yds. Those last three were pretty good, though I could feel my form slipping from fatugue the last 400. Immediately after, I got on my bike for 45 minutes.

Saturday -- today -- was supposed to be 100 miles on the bike, NO MATTER WHAT. Well, sh-t happens, I guess. I had great company for the first roughly 65 miles, then struck out on my own. Unfortunately, at 81 miles, my rear wheel (disc) flatted. Now, I fortunately had carried a C02 cannister and inflater, and nearly used it successfully. Alas, I left it to run a bit too long and futzed with it enough to re-flatten it. Then -- a quick check of the bberry found a bike shop near by in New Rochelle. I went there, and after they could not figure out how to get the pump end on the disc, simply bought another C02 cartridge and reinflated myself enough to get back. I had a dream of continuing to 100, but lateness and the fact that the tire was getting flat again forced me to stop. Afterward, though, I went for a 15-min run and felt pretty good, particularly for having just ridden 5:15 (90M). Then had lunch a short while later. Still hungry.

Back on blogging track tomorrow.

IMAZ Day 23 - Running at (in) the airport

It's always a thrill to try and run outdoors when staying at an airport hotel. I've had the experience at DFW, for example, of there being NO sidewalk or side of the road and having to leap onto grass or walls or whatever to avoid traffic and airplanes. Well, Detroit Metro was shaping up to be more of the same, though people at the front desk convinced me that there would be non-airport terrain to be found. I ventured out alongside the tarmac and the rest of the airfield, through a fairly creepy tunnel and out into open terrain and sidewalk!! Turns out I had a great hour of running, didn't get caught in jet wash and made friends with runway 9L/27R at Detroit Metro.

Possibly another entry later...let's see what Minneapolis holds this evening.

IMAZ Day 22 - Busy busy

A 39-minute barely shows up on the rest radar screen, so today was a regular training day, albeit an action-packed one. I had to scatter a 70-minute bike in the morning, a 26-minute swim before lunch and a run on a treadmill at my hotel (travel week) at night. OK, I didn't HAVE to, but I wanted the two hours of time and I wanted to run yesterday. And swim -- you never know if you'll encounter a decent pool in your travels, and since most hotels have pools the size of postage stamps, I figured I'd get in a short swim (maybe 1600yds) before leaving. I also HATE the treadmill, but I was saving an outdoor run for the following morning. Feeling good post-race and in general.

IMAZ Day 21 - A sprint race???

Because it's a Connecticut event and I like to support my team (TargeTraining), I decided to race the Westport Minuteman Sprint Tri. Basically, it's just under 40 minutes of redline pain, a fun event for neurotics. It's pretty low key, which is nice, but for me an interesting departure from the distance training I've been doing. Clearly, I didn't taper at all for this, so I was hoping my legs would spring back from the past week (and my slight cold wouldn't impede performance).

Success! Well, pretty much. It's a swimmer's race as the distances are 1/2M, 5M, 2M, which means the swim time is about as long as the run time. That explains why I was 2nd place overall and not first -- first place went to a strong swimmer. Good news was I felt GREAT in all three phases, and I was particularly happy that I was able to KILL the bike and run VERY hard. I would have been even happier if I hadn't forgotten where my transition gear was at T2...lost some time there.

Ran 40 mintues after the race and felt pretty good as well. So ends week 3, just under 18hrs/week average.

IMAZ Day 20 - Long ride before short race

I wanted to go long today but was a bit undecided due to the race I'm in tomorrow. Well, it's only a sprint, so how bad can I possibly feel? Guess I'll see when I'm out there redlining it for 37-38 minutes. Anyway, I decided to put a good one in today, and while I wasn't expecting 90-100, I was looking for 70-80. I had no playmates, however, and it was drizzling most of the ride. I took a nice tour around Westchester, heading from West Harrison through White Plains and Greenburgh to 9A and through Ardsley to the Tarrytown lakes. Around the lakes and back over to 119 to Tarrytown and Sleepy Hollow to Rt. 9 and 117. 117 over to Chappaqua and Mt. Kisco, and then the turn back through to Armonk. From there, over 22 to Bedford and Bedford/Banksville Road into Greenwich to Riversville in Glenville, up Sherwood and down Anderson Hill to 127 and back. In all, 71 miles in 3:55, an 18mph average. However, the last 31M were at 20mph average and I felt very strong. Once again, the nutrition seems to be working (CarboPro only for drinks, GUs, a PowerBar at 2 hrs and endurolytes every 30 minutes. Legs feel pretty good tonight -- let's see how they feel in the morning.

IMAZ Day 19, Part 2 - Short, sweet, late

Due to lack of time all day, I decided - largely based on compulsion and guilt - to run for 20 minutes rather late in the evening in the rain. I hate going more than one day without running, so I ran in and around the grounds of my chateau, here. I actually felt very good, surprisingly. Shouldn't have worn the rain jacket, though - was sweating profusely (TMI).

IMAZ Day 19, Part 1: MORE swimming?

Given yesterday's switcheroo, this morning became a swim. After having swum 4K yds yesterday, I didn't expect to have much in the tank today. I jumped into the pool and felt good for a lap but after that, I felt technically off just a little bit. I decided to try and do the following: 10x(100-200) with 15-20 sec. rest after each swim. It turned out OK, if a bit tedious; I'd originally thought of swimming just half an hour, but I decided to stick it out through the full 10. I averaged about 1:26-1:27 on the 100s and maybe 2:55-2:56 on the 200s. I had no real speed, though, and I felt like I was all over the lane in parts. But -- it's another 50 minutes and 3000yds in the books.

IMAZ Day 18, part 2 - rain induced ride

Given the chance of rain for Friday morning, I decided to escape for a quick ride instead of a quick run for the 2nd workout, which also meant that tomorrow AM would be a swim instead of the bike (and possibly instead of a run due to the rain threat). Jumped on the bike in the afternoon and sped through 14 miles. It was WINDY, and with the disc on the bike, I was being blown all over the place. Still, I felt really good -- having had a day off the bike was a good thing.

IMAZ Day 18 - Paying the Price

Well, I may have made it through yesterday's workouts in one piece, but this morning, my body said "Whoa." It wasn't TOO bad, but it was a slow walk to the car, from the car to the pool, and a lengthy contemplation at the edge of the pool about the workout. My intent: 3 or 4x1000, a nice loooooong workout. I shoved off and did the first 3 1000s (with easy 50 rest) in 15:00 each, give or take a second. Although that pace didn't seem hard to maintain, I could not go much faster. Indeed, the fasted 100 in each set was the last one as I tried to keep them to 15 minutes each. I started the fourth one but knew I wouldn't end up having patience to swim a whole 1000. I went 500, SLOWLY, and then mixed up a few 100s and a warm down to get to 4000 yds. I was really glad to have done that, though not pleased with my inability to pick up the pace. Then again, Tuesday's swim was fine and fast, so I'll chalk it up to the long day yesterday. Not sure what I'll be able to do later, though I'm guessing a short easy run will be in order.

IMAZ Day 17, Part 2 - On the Track

Well, I was going to run anyway this afternoon, so why not throw in a track workout? Given the benefit of company, this figured to be a bit easier than slogging it out on my own on the track or the roads. However, the assignment was as follows: 6x400 with an easy rest. "Only six," I thought. Back in the day, I used to do 10-20x400 in 65 seconds, but then I was a miler with a real stride back then. So while "6" didn't sound like a lot, and the pace (intended to be low 80s) didn't sound that bad, I did wonder a bit how my tired legs would respond.

I took a REALLY long warm up - like 30 minutes, maybe a bit long, but my legs were pretty loose by the end of that. The quarters actually went pretty well, ranging from a first in 82 to the last in 74. The good news was that it wasn't really a strain to hit the speed, so I didn't feel bad or worried about it. A short warm down completed the day, a 3-hour training day, in fact. Not too bad.

IMAZ Day 17, Part 1 - Back to the Bike

With a one day rest from the bike under my belt, I went right back to it this morning. The bottom line: 36 miles in 2 hours, with about 28 of that at 19mph average having been towed along by a friend, which was really useful particularly as it took me an hour to get my legs loose and turning over well. Highlight to come today -- massage - woohoo! And then, something that should NOT be done - a track workout after the massage. Oh, well. Sometimes you can't have everything.

Note: I'm now averaging just at or just under 18 hours/week training. Of course, big chunks of that are the long bike rides, but it's still considerably more than the 10-11 or so I'd been doing during the spring/summer racing season. But I'm feeling strong and I believe that on this training, I could have done a 4:25 half IM. However, I could not have trained like this and sustained it through now, so it's just as well. But it's a good lesson for next year. In particular, the biking volume and the intense/long brick workouts are making a big difference. I did not brick as much or as far this past season as in years past or as much as I am now. I can definitely feel the difference when I run now, both without a bike ride and after one.

IMAZ Day 16 - a break from the bike

One (normal human working person) can't ride 50 miles EVERY day, and so today (well, yesterday -- didn't have time for the entry yesterday so I'm writing it this morning on Day 17...shhh) was "only" a swim and run day. 3600yds in the morning split up as 4x250, 1x1000, 10x100 and various drills and rests between and after. The highlight was the 1000, an easy 14:26 feeling very good and rhythmic. The run was about 12 hours later and run on trails, a welcome respite from the pavement (and tracks) I'd been on for a few days. It was simple - an hour run at about 7 minute pace, maybe a bit under in spots. Again, it was good because it was flowing and without that much effort, just a regular turnover. It was more humid than I'd thought, and perhaps some bring-along drinks might have been smart, but it was fine and I refueled with gatorade afterward.

IMAZ Day 15...the more (biking) the merrier

Still feeling short-changed after not completing then century on Saturday, despite having ridden 46 yesterday, I figured that some more biking couldn't hurt. I set out for maybe 30 miles at a reasonable pace. That ended quickly as I felt pretty good out of the gate, riding 40 minutes to meet friends to ride further. THAT became a hammerfest as we basically attempted to pummel each other into the ground for the next 40+ minutes. I turned off as they were headed farther north, and I figured with 1:20 under my belt, I'd head back and be happy with about 40 miles. Well, one thing led to another, I met some other folks, and before I knew it, I was at 55 miles still riding. However, I felt GOOD; the pace had eased a bit and my legs still had juice, though I was out of drinks and GUs since I hadn't planned to be out that long. At 55, I separated and sped back, still feeling great. The end result: 62 miles, about 45 of which were at 19mph and which were 18mph average overall. This evening, I also was able to get out for a 35 minute run, and while it had some severe hills, I felt good. Thus, a four-hour day comes to an end. Tomorrow may finally be a break from riding after 166M in 3 days, though I think I'll miss it. But the focus for tomorrow is swimming, and if I get a chance to both run AND bike, I will, but another bike ride might have to wait until Wednesday.

IMAZ Day 14, end of week 2

"I believe that what doesn't kill you makes you...stranger" - The Joker

I'm feeling pretty strange these days, then. After Saturday's tire and century mishap, I went for some retribution yesterday, attempting to make up for missing 100 by getting there on the 2nd day, plus some. It took about an hour for my legs to wake up, but around 20-21 miles, I felt great! I ended up with 46 miles at a bit over 17mph. Since I was already sweaty, I decided a brick was in order, changed and went out for a run. Since I was near a track, I decided to split up the run into a moderate warm up, a tempo and an easy return. After 20 minutes, I hit the track for a 4M run. I was able to run 25:36 (6:24) fairly easily and felt better than expected, though by the end of that 46 minutes or so, my legs were feeling it. Ran back for 1:10 total.

Though it's the third week of training, it's the end of the 2nd week of blogging...I had to look back - I THOUGHT I'd been going since Aug 20 or so! Anyway, yesterday completed a 17-hour week, and while I didn't get the 100 in (next week, perhaps, though racing), I'm feeling good about my progress. I also feel that - and I believe this was my intent in the back of my mind - I just didn't train nearly as hard as this earlier in the season. I trained hard pace-wise, but not strength-wise as I am now. I think that if I had trained this way in, say, April and May, I'd be able to go 4:25 for a 1/2 IM, that's how strong I'm feeling. On the other hand, I'd be TOTALLY burned out physically at this point, so it's just as well. Onward!

IMAZ Day 13...as lucky as it sounds

So much for the century. I know, call me stupid, call me whatever, but when you go out for 100 or so, you need to take a spare tire EVEN if you have tubulars. I didn't and paid the price. 53 miles into the ride, which was going quite well, my rear tire exploded. Not just flatted - EXPLODED. No spare, nothing anywhere. Thank goodness my ride pals decided to hang with me til we got to a nearby (5 miles) bike shop that...abandoned me. Yes, Val's bike shop in Katonah sucks -- they ultimately refused to put on a new tire (not glued, even).

Will continue the ride tomorrow. I know that's cheating, but...what the hell. Will run also for good measure -- and try again maybe next week.

IMAZ Day 12, B side

Found a bit of time to get in a swim. 2000 yards swum as 3x500 with 50-100 in between each plus a warm down. Swam the first negative in 7:18 (3:45-3:33), second negative in 7:09 (3:39-3:30), and the third positive (oops) in 7:07 (3:32-3:34). I mixed up the breathing patterns throughout and tried to reach and grab well with each stroke. Felt OK. 31 minutes total. NOW, on to the century.

IMAZ, Day 12: When you just don't feel like pullling on that wetsuit...

The prospect of dragging the gear to the beach, the chill, whatever had me reconsider this morning's intended open water swim in favor of a run. Following someone else's plan, this was a tempo run, and since I hadn't run yesterday, I figured it was well worth the effort. A couple miles warm up, then 5x1 mile at 6:45 pace on a minute rest, a couple miles warm down was the intent. Actually perfect for IM prep and not too bad for Westchester prep, either. The workout felt really good, and the miles became a bit faster (shocking) and negative, running from 6:36 down to a final 5:59. Jogged the minute rest so it was a continuous run, which I like better for tempo runs anyway. 70 minutes total, felt good, ready perhaps for a swim later and - gasp - tomorrow's century.

IMAZ Day 11, Part 1

Brief entry as the training day is not yet complete. Had to ride yet another crappy exercycle in my Detroit hotel this morning. Well, I didn't HAVE to; I could have run but didn't feel like it. Also forgot to pack a running shirt, so rather than scaring all of Motown, I decided to throw on yesterday's white t-shirt (TMI, maybe) and head down to the "fitness center". More like a fitness closet, at least it had an upright (vs. recumbant) bike. No pedal straps, though, my favorite. Spun for 45 minutes. Will ride more later here at home, I hope, and update accordingly.

IMAZ, Day 10 - Travel Day

Back to the old pool at the Y this morning, for once not a bad thing as the air temp was in the low 50s and an open water swim (which will likely happen Friday anyway) might have been a TAD chilly (confirmed by others, actually). Showed up with no workout planned other than to swim somewhere between 3000 and 4000yds. Warmed up and did drills for 1000, then did 10x100 averaging about 1:23 on 15 seconds rest followed by 5x200 averaging 2:53 on 30 seconds rest (100 or so between the sets). Warmed down for 3500 yds total, an hour in the water. Not bad! Then a 30 minute run that felt pretty good considering the amount of running I'm doing. Had to get that in since a later workout would be questionable since I'm now in Detroit on biz.

Getting my brain wrapped around doing a 100M this weekend. Almost looking forward to it given the training thus far. It'll be more of a "time in the saddle" ride, not a hammerfest (I hope). Meanwhile, will have to find time to bike tomorrow (no clue when unless it's on - ick - an exercycle).

IMAZ, Day 9, Part 2

Taking advantage of the beautiful weather (and a 90 minute gap between meetings), I ventured out for a run earlier this afternoon. I figured I'd end up at the track but intended to run a 3-miler at 6:30 pace max. Felt good getting to the track, then the first lap was 95 and felt easy. That, to me, means "stay with it". 6:18 first mile, then said "let's get to halfway in 9:30 or better and pick up". Picked up the pace and was 9:24, then picked up more to hit 2 miles in 12:26. Of course, THAT meant an even faster last mile, but I was feeling good and hit it. 5:57 with an 87 last 400 brought me in at 18:23 feeling good, though my left calf was a bit tight. Ran easy back home.

I live between 2 tracks and am a bit obsessive about running on them. But given the favorable temps and good legs, it was worthwhile. Still, I do need to back it down a little, though this workout had more of a focus toward Westchester (9/27) than IMAZ. Still, every run helps.

IMAZ, Day 9

Despite a little nagging soreness in my mid-back -- which may have been from clutching the handlebars on my bike in a death grip during Saturday's rain ride -- things are pretty good. Today was an intended 2-hour bike ride at whatever pace, no preconceived notion, see how I feel. At first, my legs were a bit heavy, no doubt from lingering junk from Sunday's long run. But as the ride progressed, I felt pretty good. The group took it out a bit and I jumped at the first hill opportunity...and felt OK. We varied the pace through the ride but my legs were able to respond to all the terrain and speeds, so I was pretty happy. End result: just about 35 miles in 1:55. Later I'll run for 30-45 minutes -- again, no preconceived pace -- and see how THAT feels, though I have a feeling I'll end up on a track for IM race pace running for a while.

With travel tomorrow and Thursday, I'm not sure how to prioritize. Ride again tomorrow AM? Swim tomorrow and ride an exercycle Thursday AM in the hotel? Ick. I hate missing a swim tomorrow but I hate missing a ride more. We'll see.