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What a weird weekend for me...I had so much free time I actually kindof got bored.  Luckily, the Olympics and PGA championship helped.  I did a simple hard 3 hour ride on Saturday and covered 56.2 miles.  Hmmm...perfect although I was a little disappointed in my speed.  I was pretty rested but my hamstring/glute is bugging me on the bike.  This definitely makes the bike a little harder than it should be.

So that was my lone workout on Saturday and the rest of the day I just sat and watched TV.  Of course as I watch TV I have a bad habit of snacking.  I did my best to limit calorie intake.  I set my DVR to record the various swim finals that would be on TV at god awful times in the late evening.

On Sunday morning, the plan was just do some technique in the pool and bust out an hour running with a 6 mile tempo run.  The technique worked out pretty well as I applied some of what I saw the Olympic swimmers doing to help my stroke.  I noticed that the 400m guys were actually gliding quite a bit so I tried that just to see and it wasn't too bad.  I'll decide to mix a little more glide into my stroke.  The technique went well and I had some decent times while focusing on form.  I went over to the park where I did my 8 mile tempo last weekend.

The legs felt a little heavy from the hard ride on Saturday but I settled in after the warmup and was able to create even splits for the 3 miles out and the 3 miles back.  This is even with the entire back being slightly uphill.  I cruised the last mile of warm down at about 7:10 while the tempo was rock steady at 6:30s.  My quads were in pain for workout which actually simulates how they will feel for those last 6 miles of marathon.  Overall, I'm feeling pretty good about my run.

This morning was my last long really long swim before the actual event.  The plan was to swim for 75 minutes.  I decided to wear my tri-shorts to eliminate drag and really go for a good time.  The splits were going pretty good but about 2/3 through I always have a mental lapse and wimp out some splits.  It's amazing my arms were getting tired but if I focused on my stroke technique I could keep my times close.  I averaged 1:51s which is the fastest so far for that distance.  I actually swam just under 80 minutes and covered the actual 2.4 mile swim distance.  If I can swim straight and not get clobbered too much, I should have a chance at a 75 minute swim split at Canada with the wetsuit.  That would rule and really set me up for a chance a great time.

13 days left...