30 Min Swim, 1 Hr Run

Color me surprised... the swim actually felt decent. I doubt my distance on the 30 minute continuous set was anything spectacular. But my arms didn't get that rubbery feeling. I was able to amp up my pace throughout the time period and I was able to do some accelerations near the end. Can't complain about that.

Then off to the weight room. Ah, boy, I'm skinny. The weight lifters love me because I make them look so massive. Even the small ones gravitate towards me, figure out what I'm lifting and then one-up me while looking bad ass. I got a general core and arms workout in. I also always hit my lower back with extensions these days to maintain some background strength.

Then off to the Silver Comet parking lot at mile 4.2. I ran back towards to the start at mile 0. Made for 8.3 miles total. The run started out miserably. After riding the gaps yesterday I had a ton of those niggles. Little pains here and there. Mostly my quads but also some pain in my shoulders, abs and calves. I stuck it out, backed off a bunch and just relaxed.

Slowly I gained some flow as I loosened up. The first three miles slope down, fourth slopes up, fifth slopes down and then the final three slope up. I found I was running at about 7:20 to 7:40 with a heart rate of 155bpm to 160bpm. In the end I averaged 7:28 miles at an average heart rate of 158bpm. Total of 8.3 miles in 1:01. A better workout than I expected because I let myself work into it.

Nice running weather in the evenings. Warm but cool enough to not be hot.