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).