This morning was the first real cold morning here in Havasu.  It was windy and pretty cold but after a couple miles I was nice and warm.  I was able to run 5 miles with no pain in the leg which I was very happy about.  I did not run hard and kept my pace pretty slow for the run, but the goal for me today and the goal for me this week will be to get more miles in at a managable pace and keep the legs injury free.

AP:  8:34

It was a really nice morning.  It was cold, but the wind was not blowing so it was acutally really nice to run.  My legs felt much better than yesterday.  I stretched a lot last night and used a heat pad/massage pad on the hamstring.  I stopped a couple of times when I felt things get a little tight and stretched, but nothing ever hurt during the run.  I ran faster than yesterday, but did not push nearly as hard as I could have.  Tried to keep it just a nice tempo run.

AP:  8:04

It was a beautiful cool morning in Havasu.  I started out on the run feeling better than I have since my race.  The first 2 miles were just great.  After 2 miles I started to feel some tightness in the left quad so I stopped and did some stretching.  The tightness went away and I felt great again.  This was by far the best run since my triathlon and my legs are starting to feel like they did pre-triathlon.

AP:  7:54 (most likely I was faster because I had an 8:26 mile while I was stretching)

I took a rest day today.  My right calf was really tight when I woke up and I felt like I should give the body a day of rest.

I am sure glad I took yesterday off.  This is the first long run since my half ironman and the first run where everything felt pretty good.  The calf was still tight for the first few miles, but I never had any pain with it.  I felt a little twinge in the left quad one time for just a second and then it was gone.  I kept the pace slow so I really didn't feel like I was working hard at all and tried to just get into a comfortable rythem and just run.  It felt great to run with no pain.   And the weather was PERFECT!

AP:  8:23

At 11 I headed to the pool to get a swim in.  I did about 30 laps which took 35 minutes.  Just worked on form and tried to enjoy a little time in the pool.

Easy recovery run.  My legs felt tired at mile 3 so I went another .5 and stopped.  Just walked the .5 home.