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