Time: 6:30 pm
Location: Mind and Body Wellness Studio
Workout: NERVE WORKOUT

Thoughts: We tend to wait until something is really wrong to FIX it. But what if we could improve our performances by fine-tuning our bodies....Helping the signals get to the muscles around our body UNINTERUPTED!  It could probably mean the difference between a GOOD RACE and a GREAT race.

When I got to Marcelo's office, 2 of my teammates were there as well! Doing REGULAR visits for alignment/massage/therapy. I need to focus on doing some more PREVENTATIVE care. Especially now that I'm increasing the amount of hours I'm working out at week with #70.3Ironman Training.

Thanks SoleRunners and Mind& Body Wellness Studio for helping us with this part of training.

Saturday- OFF DAY
Sunday : RUN

Time: 6:35 am
Location: BB&T Center in Sunrise Florida
Workout: 21.33 miles

I participated in the Wings for life Race.

Miles 1-9 were between 7:30 and 7:18 then we dropped to around 7:05- 6:58 pace until the half marathon which we went through at 1:34. And then we rolled through mile 18 back up around 7:30s. We slowed back down at little about that. Getting to mile 20 in 2:30minutes and then jogged the last 1.33 miles until the catcher car caught us.

My goal for today:

Swim: 200 warm up
4x100 (75 free 25 choice)
4x75 (drill - swim - drill)
4x50 swim DPS (distance per stroke)
4x25 (fast -ez- fast)
MainSet
4x400 (50 fast - 100 rp - 50 ez - 100 rp - 50 ez - last 50 fast) 20 sec rec.
200 cooldown

Time: 5:30 am
Location: Tropical Park Track
Workout:  5.75 miles


1mile warmup
5x 1200 (200/800/200) Compound Set. Pace: 200 meters at sprint pace, 800 meters at 10K pace and 200 meters at sprint pace.
3min Rec.
1mile Cool down

Thoughts: It was a great workout. First time running with Miami Triathlon Team. They have a solid group with a variety of different paces. Competitive pace but not a competitive atmosphere which is a great combo! Looking forward to the next Track workout with the group.

Time: 5:35 am
Location: Indoor Pool
Workout: 2000 m

1 x 200 freestyle
......................
Set #1
1 X 100 kick (left, right, back, swim)
1 X 100 arms only with paddles
Repeat 5 times with 30 seconds rest between each 100
.....................
Set #2
(10 seconds between each 25)
1 X 25 kick (on your back)
1 X 25 freestyle
2 X 25 Tarzan
Repeat Set #2 - 5 time with 30 seconds between each set repeat.
.....................
3 X 100 freestyle (30 seconds rest)

Thoughts:
I'm not on speaking terms with Tarzan now...any childhood crush-like feelings I could have potentially had for the wild man of the jungle that surfs on branches...GONE!

Time: 5:35 am
Location: Indoor Pool
Workout: 2150 m

So I did the workout about 4 hours ago, and I cant remember what it was....but it was something like this:
400WU
12x50
4x150
6x75
100 CD

Thoughts:
Yesterday at 5:30pm, while heading over to the iRUN Mondays workout,  I was planning to do the workout this morning on my own...by 8:30pm I had 5 friends joining me! 
The first half of every workout seems to go by so SLOWWWW. And then once you are half way, something magically shits in your brain, and it feels so much more doable...like you are actually going to make it through the workout with all your LIMBS ATTACHED!