Have to go to SaTX for an emergent issue tomorrow. Off Tuesday and Wednesday. I felt so exhausted today when I got home, I went straight to bed. Slept from 8:30 pm to about 7:30. About 11 hours and it felt good. Don't know what's causing my lack of energy, but the long work hours, lack of sleep and the ironman training are all taking its toll on my body. One day off a week just doesn't cut if for a good ironman training program.

I'm not a cold weather biker and don't have the gear for biking in cold weather. So went out for a 10 mile run instead. Running short on time in the early morning so instead of cutting my run short, I ran faster. Did the Spacek Rd route. Used my Asics 2120s. Finished in 1:10:22. - a 7:02 pace. Legs kind of sore afterwards. Good run. Felt really strong during the run.

Also, did my yard work workout in the evening. Cut the grass front yard and back. Good calf workout. 1 hour.

30 minutes of core muscles and back training. Did 10 minutes of stairs. Legs wiped out after this. Too tired and unmotivated to do anything when I got home from work. Put my running shorts and running shoes on but never went out the door.

Didn't do anything yesterday.

Reached a new milestone is swimming today. Swam for 3000 yards. Slowly but surely I'm getting there to the 2.4 mile distance took me 1 hr and 7 min. That seems like a good time for me. Once again I start feeling comfortable with my swimming around 900-1000 yds. Swim muscles started getting a little achy in my last 500 yds. Tried praciting my breathing on both sides and breathing every 3 strokes instead of 2. I get alot of water in my mouth when I try to breathe to my left. Need to really work on breathing on both sides. Started at around 7:45 pm and finished pretty close to 9 at the Y.

This was a spontaneous thing. Did 30 min on bike trainer, 1 min 10 sec transition. 4 mile run (7:01/7:00/6:38 and c/d 1 mile). felt really great on the run. Legs felt good right from the start. Wasn't planning on going fast on the run but it felt really good when I started running. There was no "legs feel like jello" effect like in the past when I get off the bike then run. Either the recent adjustments to my aero position helped or the bike wasn't long enough to wear out my leg muscles - just a warmup for the run. I did read that the more forward position on the bike simulates more of the running position and uses the same muscles as running, which makes for easier transition from bike to run. I felt like I need to fine adjust my cleats on my bike shoes. Maybe tweak them up a little so they are closer to the toes.

If I had one wish it would be to have more time in a day. Maybe a 26 hour day would be perfect. Hit the water at Y around 7:50 pm and did a quick 1500 yds. Worked on my stroke and some flip turns. I still can't get those stupid flip turns down. At least theres no flip turns on open water swims. afte swim changed into running shorts and ran 2 miles on the treadmill. Felt good to run a whole lot more but it was already 9 pm after 2 miles and dinner was waiting for me at home. Used my DS trainers. TT = 51 min.

Ran after work. Used my Asics 2120. Total time = 52 min. Ran from my house to Target. Nice night for a run. Feel good even after the long bike yesterday. Right calf not hurting anymore. My running legs are coming back. Need to do a 5k or 10K when long work hours are over to find out where I stand on my running speed. Maybe even try some 800s on the track.

Good ride. Rode with Coach Joe. Avg'd 20.2 mph. Wiped out afterwards. Used my HR monitor again. Avg'd 141 for HR. biked to Brookshire again.

Last day of work before a day off. Ran 5 miles at Terry HS track. Used my heart rate monitor to do the Mafetone test again. Warmup w/ 3 miles. Ran 1 mile in 8:20 at avg heart rate of 134. This is worse from the last test. Supposed to be getting faster for same heart rate. C/d 1 mile.

Went swimming at the Y. Got off early from work. Started my swim around 6:30. 2700 yds pretty much non stop with the exception of a 1 min break after my first 900 yds. Seems like 900 yds is what it takes for me to relax, get warmed up and settle in on a good breathing pattern. It's the point where I don't feel like I'm struggling to get air. Concentrated on keeping my head down and getting good side to side rolls. My leg kicking also seems get better after 900. It's the magic number of yards. Like to stop my lap counter on my watch every 300. So I averaged 6:24 per 300 yds for the full 2700. Don't know how to do flip turns. Practiced on the flip turns after the 2700 yds. Lifeguard called me after and gave me a tip to tuck my head in when doing flip turns. That was nice of her to do this. 1 hour 1 min total time.