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Long Practice Tri - Rosapaloosa 2.0

This week was leading up to my long practice tri...we were going for longer than 70.3 and shorter than 140.6 and landed on about 2/3 IM which in real life was just short of 95 miles.

 Monday - long open water swim at Mystic Bay. Jen came out with the paddleboard so I could start early and go long and get in 3,165 yards.

 Tuesday - 6 miles total with warm up, 3 miles of light progression, 1 mile of 30/60s, and a mile cool down. It was warm and humid, but a decent run. 1:07:56 total time.
Wednesday - I went to a new chiro in the morning to see if we could get to the bottom of some neck/shoulder pain. I have arthritis below C7...joy. I had a planned rest day and so I went to yin yoga in the evening, which was perfect because we did twisted root, which released the deep muscle cramp in my hip/IT band.

 Thursday - picked up the bike from the shop (pre-race tune up with new chain and shift cables) and then went to Eagle Creek to ride and run for an hour. Rode 8.24 miles and ran 3 miles. Felt pretty good. The bike felt really good with the tune up.

 Friday - I could have done a shakeout something or other, but it would have been psycho early because I was at the chiro before work and had all my stuff for Saturday with me. So I called the chiro visit good.

 Saturday - 2/3 IM practice on Morse Reservoir. Trena paddled for me for the 2,885 yard swim and then went for her long run while I was out on the bike with David and Swati for the first 40 miles. I didn't get the route quite right and it was long and ran into the construction I was trying to avoid. The second loop I rode solo and the loop as planned, then the third loop I did short through Cicero and pulled in just as Tom was arriving to run with me. Just over 75 miles on the bike, with some wind for added fun. Started the run, then didn't feel great, ended up walking most of the 17 miles, but it was hot. Solid walk pace though. Tom stayed with me the whole way and Trena was there except for when she darted back to the house for my salt (I left it in my bike bag). She ended up with more than 50K for the day...total badass. The total time (no stopping the watch) was just under 10.5 hours. 


Sunday - just a 1,300 meter swim in the outdoor long course at Jordan to close out the season.

 Monday (Labor Day) - 1,100+ yard swim at Mystic Bay with Patti. Slow swim for recovery.

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