Headed out the door kind of late. Maybe too late for a long run. It was 9:35ish when I headed out. I knew I was doing a long run, but how long - I would decide once I'm was running. Went out reading rd, spacek rd, bryan rd, to that dang rice field rd. I know if I do loops I won't go as long so it's usually out and backs for me. Carrying one gatorade bottle with the sun out and hot most of the run. I had to take several walk breaks during this run. It really took alot out of me. Hopefully I don't feel like this on race day marathon leg. Used my Asics 2120s. Did approx 8 minute miles. Myast mile, my wife came to the rescue concerned that I had not got back at the time I promised. I refused the half mile ride home but did take a shortcut to cut about half mile. Left shoulder was still sore during run. A little concerned about this. Distance 16.5 miles. Total time: 2 hr 22 min.

Met up with HRTC club member, Lisa at Twin lakes for open water swim w/ wetsuit. It was great meeting members from the club, especilly Lisa. This lake is awesome. Perfect place for open water swims. 1st lap was tough. 2nd and 3rd lap felt better. This swim definitely build up my confidence on the swim. I feel I can handle the open water swim at CDA now. Seems like it still takes a while for my body to warm up. Breathing hard on first lap. 2nd and 3rd OK. Left shoulder was a little sore after swim, I really think it's from that head on collision car accident from 2001. Shoulder's never been right since then. Need to keep an eye on it and don't over stress it. Wanted to ride my bike when I got home but decided to drink beer and make some grilled finger ribs. Mmm-mmm good. Don't know what tasted better the beer or the ribs. maybe I'll try them again.

Total trng time 70 min.

Found this cool website that is very informative for first time ironman - like me. Seems like this guy, Ray Fauteux, has done several ironman triathlons and reveals some very good pre-race and training tips that I would have never would thought about. He also has a book that he has written. I bookmarked his page and will definitely visit again to pick up some more info.

link Ironstruck website

Finally reunited with my bike. It's now ironman race ready - clean, lubricated, tuned up and fast! Went out for a 30 mile bike. Bike wanted to go but my muscles didn't. Felt like I was learning how to ride a bike again. I was struggling for the first 15 miles. I just could not get the cadence high enough. 85 rpm was as high as I could go. It could have been the strong headwind blowing from the south cuz when I turned around, I was going 95-100 rpm while averaging 25-26 mph except for a few stop signs. Felt great and effortless going this fast. Biked down ricefield rd. Never been down this way before, but I know why they call it ricefield rd - nothing but rice fields. I didn't know where I was but as long as I could turn back it was OK.

Got home and quickly transitioned to my running gear and headed out the door for a short run. It was hot! Only did two miles. First mile at 7:00 and second in 6:56. Used my Asics 2120s.

Total training time: 1 hr 45 min

Ran 10 miles today. Averaged about 7:35 pace. Used my Asics 2120s. Listening to some very good music, Incubus, seether, Deftones and more... I felt really great durin my run today. I haven't ran this early in a long time. Stopped in Bay City on the way home at a small local park, Letulle park. Started my run at 6:30 am. The morning was cool, no sun at all until the last mile and a half. Even then the couse was nice and shady. You just can't help but notice how much cleaner the air is out in the middle of nowhere in South Texas (Bay Shity is in the middle of no where) 70 miles away from all the Houston smog.

I also did some strength training at work today. Worked Bis and Tris. Also did some stretching and breathing exercises. 25 minutes.

Total time for run was 75 minutes.

My Ironman training intentions were good but... so much for plans.

I was determined to run about 10 miles today after I got home from night shift. Usually my second night is the worst. I knew I would be sleepy and tired, but I knew once I get going, my adrenaline kicks in and my sleepiness goes away. I put on my running shorts, running shoes, running hat and decided to play with the dog for 5 minutes before I headed out the door. Once I laid down on the carpet to play with the dog, it was all over. I closed my eyes for a second and it was nothing but zzzzzzz's, and couting bikes. I woke up about an hour and a half later wondering what the heck hit me. I said the hell with that, put on my sleep clothes and went to bed. Maybe my blog should be called "A Day In the Life of an Ironman shift worker". Sometimes I wonder why I volunteered for shift work. ???

On a positive note; I was able to get some quality strength training at work. Did mostly shoulders, chest, back and
abs. 3 sets of 10 reps of Lat pull downs, DB shoulder press, bench press, Pec dec, side raises, DB flies, 100 situps, 3 x bridge stance (full plank) for 1 minute. 10 crunches, some reverse situps. Felt good. Total time 50 minutes.

After getting off my first of my four nights, I struggled to stay awake on the ride home. Except for a two hour power nap yesterday, I've been up for over 24 hours. But nothing gets the adrenaline going like a nice run in the morning followed by a cool swim. Stopped at Seabourne park on the way home and planned on running 4 on my normal loop trail. After getting very muddy on two loops, changed the course a little and finished up with 4 miles in 32 min. Used my DS trainers. Legs feel achy and tired. Took them a while to get warmed up.

Drove to the Y and did 1500 yards, in 300 yard increments. Times 6:10, 6:13, 5:59, 6:54, 6:45. Not bad. kind of worked on my body roll during the swim. I've been averaging about 21-22 strokes per 25 yards consistently on the swim. Would be nice to bring this down some more, but later.

Total trng time for today 70 minutes.

Took a day off yesterday.

Ran 8 miles today. Started off really late. Left the house at 11 AM. Hot and humid outside. Ran the Reading rd/Spacek rd route. Used my Asics 2120s. Warmed for the first 2.5 miles at 7:30 pace, did 2 miles at 7:10, pick it up for next mile at 6:50 pace. Whew! Finished with 2.5 miles at 7:50 pace. Took a short 30 min. break. Went to the Y and swam 1000 yds. Forgot they close between 1 pm - 4 pm for pool maintenance. Only had time to do 1000.

Total time 1 hr 25 min.

Right calf seems like it's a little swolen from all the running. Been stretching and self massaging it.

Starting 4 nights of night shift tonight. get off tomorrow at 6 am.

"My pain is self chosen"
- Mad Season, "River of Deceit"

I would have gone biking today and then a run but ... decided to take my bike for some much needed maintenance and a tune up. Bike should be race ready for CDA. Bike shop was backed up on maintenance. Won't be able to get it back until tues next week - Bummer.

Went to Seabourne park and ran 10 miles. Dragging today. The 16 I ran Monday really took alot out of me. Marathon legs don't seem to be there. Need to do more running to get my marathon legs back. Running is supposed to be my strongest leg. But the way I felt today, it didn't seem like it. My pace was about 8:30! I couldn't go much faster than that today. Used my DS Trainers. Trail was a little muddy on some spots. Ran into Patty at the park and ran a couple miles with her before she finished her run. My last 1/2 mile I ran into some pigs. A pack of wild hogs were hanging out right in the middle of the trail. When I saw them I stopped right in my tracks and started running backwards. I seem to have startled them because they ran off. Good thing. I hear those things can really hurt you bad from talking to guys at work who hunt these things.

Total time 1:28