Great OWS & Knee Update

Did my weekly Bartlett open water swim this morning (my 12th this year) with the following notes:

" Wetsuit swim. Didn't really need it, but wanted the practice for IM. GREAT SWIM! Felt efficient, comfortable, and STRONG. Came out of the water ready to take on 112 on the bike! 2.5 miles = 4400 yards. 1:21 per 100yd pace. This pace would result in an approximate time between 57:02-57:43 for 2.4 miles."

Here is what I was supposed to do this afternoon:

• Run ez in recovery mode for one hour. You are your own coach. If knee hurts, do the remainder on the cranks

Instead of heading outside, and getting 30 minutes away from home, only to realize my leg muscles were acting up, I decided to hit the treadmill at the YMCA.  Not only would it be softer for running, I could also shut it down if anything flared up.  I wouldn't be stranded miles from home and have to walk back.  With that in mind, here are the results:

"Kept it very EZ to test the knee muscles. No problems."

So far, so good regarding the muscle work that I received from Mike on Wednesday.  Hopefully we have found a solution and I can get back on track with what little time I have remaining until race day.