Still sore

Well... it's Friday now, and the legs are still feeling the effort from the weekend. Guess the run took a bit more out of me than I had figured.

Thursday was a bit of an easy regeneration day again, 3000m in the morning in the pool, with a few mid-race pace 100's with Simon who's getting ready for Des Moines (more on that race later)

I headed over to Commonwealth for a 50' run on the treadmill, with 5 x 15" accelerations. A quick jaunt in the steam room, then back home and down to the ocean to ice the legs.

Today's workouts ended up feeling a lot harder than the watch showed.
4500 in the pool, with 2 main sets:

4 x 50 (1-3, #4 ez) on 60"
4 x 100 on 1:40 mid race pace
200 ez
(repeat 2 times)

Then we went into 40 x 50 on 50" as (4 mid race pace, 1 ez)

Later we headed down to Beacon Hill for a run workout. 20' warm-up, followed by 3 X 1 loop of the figure 8 course (w. 4' rest). The effort was there, the legs just weren't.

9:40, 9:15, and 9:40 for the three intervals. A 10' cool-down jog, then back home an easy 60' spin, and another dip in the ocean. Hopefully the legs get out of this funk.

If any of you happen to be in front of your computer's come Sunday afternoon, the Des Moines World Cup is being broadcast live on the internet (www.triathlon.org)

There is a HUGE prize purse for this race, with the winner taking home $200,000 plus a new Hummer H3.