Just hanging on here

So a number of items to report.

My body is struggling a bit. A mild case of plantar fascitis--I think I have it under control. My Psoas muscles--especially my right-- are giving me real problems--hard to generate any speed on the run (I discovered this in my race today). Most of my right foot is black and green from an Irene bruise--painful to walk. MY knee is starting to complain again--my next cycle of injections will start in a few weeks--thank god. Sucks to get old!

I did power down this week a bit--really took three days very easy. I also skipped racing a tri on Saturday--mostly due to family issues. Still, suprisingly to me, I was able to get all three of my key workouts in:

swim:4000 yards in 62:10
bike: 100.3 miles in 5:35
and today: run 13.3 miles in 2:04

The latter was bundled around the Tim Kerr 7 mile run which I ran faster than I ever have before--though still, objectively and distressingly slow....here were my splits in the race:

1: 7:16/153 bpm
2: 7:25/168
3: 7:57/168
4: 8:10/167
5: 8:04/170
6: 8:24/172
7: 8;17/175
7.1; 0:44/178

So a number of obvious conclusions;

-poor tactical management given my fitness--this was in part by design--I ran 3 miles before the race and decided to hammer for a while just to see where I was at

-I did manage to average 7:56/mile according to my GPS--the course was 520 feet long. I was 7 seconds faster than last year and so I won't be that hard on myself.

-still, my run sucks. 4 years ago I had no problem averaging 6:50/mile for 10 miles...gonna be an issue in these long course races in my immediate future

Still, I've managed to get 13 of my targeted 15 IM workouts in so far: 5 bike/4swim/4 run.\

The totals for the week were:

swim: 8000 yards
bike: 228 miles
run: 32 miles
time: 20:16

IM70.3 WC next week--need to respect it!