Still a bit of abdominal pain when pushing the pace or intervals, backed off without problems. Will see how things work out tomorrow

Back on the treadmil today for light easy run. Still struggling with some abd pain. Didn't want to over due it. Will see how things go tomorrow

Caught something from my son. Significant abdominal pains, fever, and ongoing back discomfort.

Took a rest day today. Had to nurse back pains today.

Rob and John took me on 2 "bonus" loops through the villages. Good ride, farthest for me so far. Legs were tired after a "long" run yesterday. I could really feel the hills, just not a lot left in the legs and we had some buster hills. Took the camel back (backpack) as I wanted to get a feel for what it will be like. I plan on wearing it at the Watamu tri due to the high heat.

Longer run on treadmil, intervals. Went well. Felt pretty good, run times show improvement. Although, the real road run on Tuesday was brutal. This was much better today. Per coach Mike, I have changed my walk run intervals (this has helped considerably) and continue to work on these intervals to drive down my run times with minimal stress. Basic interval sets: (1)10min [level 6 warm up] (2)15min [(2 min level 7), (3 min level 6)] x 3 (3)15min [(2 min level 4.1), (3 min level 7) x 2] [(2 min level 4.1), (3 min level 6)]x 1 (4)15min [(3 min level 4.1), (2 min level 6) x 1-recovery] [(2min level 4.1), (2min level 7),(1min level 6)] x 2 (5)15min [(3 min level 4.1), (1 min level 7), (1 min level 6)] x 3 (6)10 min [(2 min level 4.1), (3 min level 6)] x 2 Total time: level 6 (35 min {32.4%}); level 7 (19 min {23.8%}); level 4.1 (26 min {43.8%}) Goal: The initial goal over the next month will be to decrease the % of time in level 4.1 (walking). Once the % of walk time drops less than 15% (most of the time drop in level 4.1 will go into level 6) I will: a. begin to try to raise the % of time in level 7 (if predominant work out is base building) or b. keep the % the same but increase the level to 7.5 or 8(if predominant work out is for speed improvement)