Did some tempo pace running this morning but kept it short.  AP:  7:24

After the run I did 8 miles on the bike.  It was cold this morning so 8 was about my limit.  My feet were frozen!

AM:  4 easy miles followed by a core workout

PM:  swim.  Didn't feel as good with the swim today.

Hill repeats.

8 miles with AP of 8:01

Weekly Report:

This week was my recovery week.  I tried to keep my miles low and I wanted to get my rides in with the bike.  It's just so hard to do in the morning when it is really cold and I don't have a lot of time to ride.  I've decided I will get rides in when I can.  I'm just really having a hard time getting motivated to run for an hour or so and then ride for another hour.  Maybe I will get more motivated during the break I will get during Christmas.

My swims felt good.  I was planning on a Friday swim but a surgery I was doing took longer than expected and the window I had to swim was gone.  

This week the goal will be between 35-40 miles with 2 swims.  Not sure I will be able to get on the bike this week because I will be gone on Saturday.  

Nice and easy run this morning.  My usual Monday morning run.  Great way to start the day.  

After the run did a 20 minute core workout.

1 mile warmup

1 mile tempo

1 mile 30 second tempo with 30 second recover uphill

.6 mile tempo

.6 mile recovery

10 minutes core after the run

Did my swim around 12.  It was cloudy and a little windy.  Cold getting in but felt really good after about a minute.

Nice and easy this morning.  

AP:  8:41

Ave HR:  139

Hill repeats.  Did 8 this morning and felt pretty good overall.  

Woke up and the foot was a little tight from the hill yesterday.  Decided to take the day off running.  Did a swim at the pool.  It was chilly outside so the water felt pretty good.

Today was my long run.  Perfect weather for a long run.  Cool (47 degrees) and overcast with a little drizzle in the air later in the run.  At mile 9 I saw a friend in his garage so I stopped and talked to him for about 40 minutes.  I was cold and sweaty while we talked outside.  When we finished I made the mistake of not stretching or anything.  Just started running but started off really slow and then picked up the pace.  Right when I started I felt some tighness in my right leg in the shin area but I didn't pay much attention to it because it wasn't too painful and never got worse.  Since then I have had pain in the shin just below the knee cap.  Looks like I will be taking a week off to try to heal (again).

Weekly Report:

Had a good start to the week but a rough end to the week.  Got in 2 swims and some core work this week and no bike time.  It's just so hard to bike in the winter.  

I took 1 day off running to be cautious with the foot.  I think I could have easily run on it but I am still trying to play it safe.

My long run day started off great.  I felt really refreshed from taking the day off on Friday and so with all the downhills I kept about a 7 min/mile pace.  The weather was awesome for the run too.  It all fell apart when I saw a friend and we talked for about 40 minutes out in the cold.  When I started again I felt some tighness but nothing too bad.  I figured it would go away, and for the most part it did as I got warmer, but when I got home I realized I had done something.  Looks like I am back on the injured reserve with running for a week or so.  This week will be filled with lots of swimming and as much biking as I can get in under the circumstances.  I will also be focusing on core work and strenght training.