AMAZING!  Another month is gone and another one has started.  Days go by like weeks and weeks go by like days!  I had a nice ride this morning.  Rode fairly hard, but still trying to save my legs for my long ride with Rhett this weekend and my long run on Friday.  It was a little chilly when I started but I warmed up nicely after about 20 minutes.

Ave Speed:  18.7 mph

Did a little 2 mile run.  I was planning on 5 but had a little GI issues so had to cut it short.

Did a swim after work.  The water was pretty choppy but I made it through.

I had a great run!  I honestly feel it was the best run I have ever had.  My legs felt very fresh and I just felt great.  It was cool outside and I think that helped also.  Did the 15 miles in 2 hours 4 minutes.  I was really happy with it.

AP:  8:18

Did a long ride with Rhett this morning.  We did the longest ride we have ever done.  My legs were a little tired from the start from the run yesterday, but I was pretty good until about mile 57.  I got pretty tired after mile 57.  Rhett finished strong on the ride and I finished.  Next week will be a little recovery week with some brick workouts and then 2 more weeks of hard training before a gradual taper. 

Ave Speed:  18.2 mph

I called this morning a recovery morning.  My legs have been pretty tired from the run and the bike I did over the weekend.  I don't want to risk injury and when I woke up this morning the legs still felt tight and tired.  I will start back up tomorrow.

6 easy miles this morning.  It was a really nice morning.  Not too cold and overcast.  It was a little humid but not enough to bother me.  I took it at an easy pace this morning, just trying to not push my legs too hard this week.

AP:  8:20

The water was much colder today than last week.  I never really warmed up today and it was very cold starting out.  I am kinda a cold wimp anyhow so it might have felt colder to me.  I wore a swim cap to help with my bald head but I think next week I will be wearing the wetsuit for my swims.  The water felt a lot like the water at my triathlon last year in Lake Mead.  Maybe a little colder.  I did 31 minutes.  To the lighthouse and back.  That is the only training I did this morning.  Planning on a longer brick workout tomorrow.

I did a brick workout this morning.  I was going to do 30 on the ride, but my bike had some problems so I cut it short.  Changed when I got home and headed out for a run.  Not too hot and the run felt good.

AP Run:  8.01/mile

Spent the day with the family at the Phoenix Temple open house and then did a session in the Gilbert Temple with my wife.  Used the day as a recovery day.

Another brick workout.  I need to be doing more of these as race day approaches.  I felt good on the bike, but the run I started a little too fast so I was tired by mile 10.  I was happy with the time because I did feel like I could have pushed harder.  I am getting to the point in my training where I am getting excited to race and am starting to try to figure out goals to shoot for in the swim, bike, and run.

AP Run:  8.03/mile

It was a little chilly but I wore a long sleeve shirt so I was good on the ride this morning.  I did not monitor my speed.  I forgot to turn on my strava app on my phone.  Just rode to have fun!

I went to run this morning and my knee started hurting.  It was the same pain I felt about a year or so ago when my IT band was really tight and caused pain with my knee.  I am going to take today off and use the foam roller and try running again on Thursday.  I think I might have run a little too much and a little too hard last week.

I tried to take it easy this morning because my IT band has been acting up.  I also could feel the tightness on the side of my butt down the side of my leg.  I am going to keep stretching it and icing it and hope that I get over it quick.

Well, I was a happy man this morning!  I was able to run my usual 5 mile route and had no pain with the knee.  I listened to my wise trainer (thanks Rhett) and did no running last night even though I was tempted.  I have iced and stretched like crazy instead of running.  With 3 weeks before my race I just want to get in 1 more week of intense workouts in and then have 2 weeks of taper. 

Did a 30 minute swim after the run with the wetsuit.  It was cold, but the wetsuit really helped.

Had a nice ride with Rhett this morning.  The weather was really nice and it actually rained a little on us.  Felt great. 

Followed the ride with an easy 3 mile run.  I didn't even check the pace.  Just ran to get my legs use to the bike/run transition.

Long run this morning.  I kept it at a nice pace and never went too hard during the run.  I acutally felt very energized after the run and could have gone longer with how I was feeling.

AP:  8:35

Did a nice 6 mile run this morning.  The legs felt good even after the 15 mile run on Saturday.  I kept things at a good pace and never really felt like I was pushing it too hard. 

AP:  7:51

I took yesterday off because it was a bike day and my bike is still in the shop.  I was going to swim this morning with my run, but I seemed to have turned off my alarm and fell back to sleep.  I will just do a pool swim tomorrow morning before the bike.  Had a nice run and felt really good. 

AP:  7:50

I did a pool swim this morning because I needed to get a swim in and I also needed to get a bike ride in.  I did about a mile, maybe a little more because I loose track when I swim laps, but I felt really good with the swim.  Did it in 42 minutes.  It was good to get a mile done because it makes me feel better about the swim with my upcoming triathlon.

After the swim did an 18.5 mile ride.  This is my first ride for a while because my bike has been in the shop.  The bike felt like new and I had a nice ride.  I didn't push too hard because I am doing a 15 mile run with Rhett tomorrow and a 60 mile ride with Rhett on Saturday.

I had a nice run with Rhett this morning.  We did 15 and it went by really fast because I had someone to talk to.  My legs felt really good and it was a real confidence booster for my upcoming race.  Tomorrow will be a 60 mile bike ride and I am sure my legs will be shot after that. 

AP:  8:26

Final long ride before the Half Ironman.  Rode with Rhett and I felt like we had a good ride.  I pushed pretty hard but felt good at the end.  It was encouraging.  Now a couple weeks of tapering and then all the hard work will pay off with the race!  Really looking forward to it.

My legs felt tired this morning from my workouts this weekend.  I did not push the bike too hard but kept things at a steady pace. 

I hurt my back a little yesterday doing some dental work on kids so I did not sleep well.  I wanted to do a swim/run but I only got the run in.  I will do the swim later this evening.  My legs felt really good this morning and I felt fast.  I am not doing as much this week but I am going to do my runs at a slightly faster pace until next week when I am in complete taper mode.

AP:  7:22

Started the morning with a swim at the aquatic center and then did 2 laps around the Island.

Tried to take it easy with short bursts of speed.  Race is in about 10 days!

Did 5 miles.  Miles 1, 3, 5 were at a tempo pace and miles 2,4 were pretty much all out speed.  Last fast run with any major distance until after the race next week.

AP:  7:36

I did a lake swim with Rhett this morning in the area where our triathlon will be.  It was an open water swim so it was good to get the pre-race jitters out.  The swim went well and it was a real confidence booster for me to get out in the open water and get a swim in that will be the race distance. 

Followed the swim with a 26 mile ride that was very comfortable.  We did 1 lap around the race course and that was the last time I will ride that until race day. 

It was a beautiful morning and I am hoping for more of the same come next week!