Swim day

Workout Summary: Morning Yoga, 1 hour/pm swim 3000 (54')

Weighed myself this morning, first time in awhile. My 300 cal breakfasts and lunch salads payed off a bit. 158 lbs and 4.6% body fat
Last season, I went into CDA lightest ever at 162 lbs the week before, and 164 at pre-race weigh in. In 2005 I was 168 pre race. So, hopefully the few lbs weight will help the achilles out.

Well, got 20 mg corticosteroid injected into achilles this morning. Corticosteroid (antiinflammatory) not glucocorticosteroid (illegal substance). I dont feel much relief but we'll see. I received a short acting form so I will know in a day or so if there is some relief.

I decided not to spin on the bike this morning. The runs yeserday were enough to pleasantly tax my legs. Spinning this morning would have been too much.

Was 16 mile run last night too much 10 days out from race? Consider in 2004 when I ran a 3:08 at CDA I did a 20 miler 10 days out in 2:10 (6:30 pace). In Kona 2005, a 3:18 off 20 miler 10 days out in 2:15.
So, I ran slower yesterday for all but the middle 6 miles at which I still only ran at marathon goal pace. The point is my run yesterday was 2:12. Its the time that is most important. I needed over 2 hours on my legs 10 days out.
Ann is doing 16 today. She promises me she will hold to no faster than 7:30 pace for the final 8. I hope she does. She is as strong as she has ever been and my women's training secrets are paying off for her. Secrets? This girl works harder than 90% of male elite age groupers I know.
If conditions are right (forcast as of now is for rain). Let's hope for cloudy cool day. She ran a 3:28 at Kona off a 6 hr bike. She has shattered all of her 2006 workout times, race times, and pacing this year. She has shattered her prior bike splits in both races she's done this year. We'll see...hope for a good day with no problems for her. If so...she will literally shatter her PR of 10:38

For me, yeah, I was in sub 3:12 shape without a doubt. Only being able to put together 4 runs in 3 weeks has hurt me. I am hoping to break 3:28. We'll see. My primary goals are not around running because I dont think I could PR my 3:08 marathon at 2004 CDA. However, I wish to PR both my swim (1:06) and my bike (5:12). If I can nail these down, the run will take care of itself. I fear however, I may be in for some 10 min miles the final 10K though. My lack of quality runs for a month going into the race will hurt me. Question is...how much.

5:30 pm Swim: No warm up, race-type simulation. Pyramid swim descending on second half.
20 seconds rest between everything. 50 meter pool.
100/200/300/400/500 all in 1:45/100 meter pace
Then picked up pace on the way back down, trying to simulate neg. splitting in the race.
500 = 8:34 (1:43/100)
400 = 6:52 (1:43/100)
300 = 5:06 (1:42/100)
200 = 3:20 (1:40/100)
100 = 1:34
Felt ok, took the first 3 repeats to get warmed up, then settled into the pace. Practice siting once per lap on final 4 intervals. Drank 24 oz water throughout workout during rest.
No time to Sauna train tonight. Have to tear bike down and pack for early a.m. flight.

Diet:
Breakfast: 5 eggs, whites and 2 yolks. whole wheat bagel, water, coffee
Lunch: 6 oz chicken breast on salad w mixed vegies and tomato dressing. 2 oz bag pepper kettle chips, water.
Afternoon: 4 mini york peppermint patties (2 g fat each) with a non fat chai tea latte
Dinner: light cheese vegi and hawaiian pizza and 2 beers.