Well the goal was 2:45 and the final results say 2:45:56...guess I should have been a bit more specific.  Overall good race...I had a great time.  The numerous stairs and hills on the run made this course quite difficult.  Race report to be posted shortly.

It was only my second OLY, but it was a PR as I beat my previous OLY time from two months ago by 7 minutes!!!

Off the boat for a little open-water warmup before tomorrow's race.

Nice easy relaxing day enjoying the birthday (38) out on the lake here in Chattanooga.  Then it was off to packet pickup for the OLY tomorrow.  Met Chris x2 (Cbost & Trigods) and Renee (RRizzo) for dinner.  Now it is time to get ready for the race tomorrow.

Thanks for the notes and phonecalls of birthday wishes.  You guys are great!

WU: 500 (250 free/250 pull)
SET: 16 x 50 as follows:
4 sets of (25fast/25ez; 25 ez/25fast; 50race pace; 12 stroke sprint with rest of 50 ez)
CD: 100

The CD 100 came in at 1:32. I think I am ready for the OLY this weekend!

Early morning swim, normal bagel for breakfast, then off to work...last day of the week!!!  Then it is home to pack for my trip to Chattanooga tomorrow...race on Saturday!!!

Let's see...Friday Off, Saturday birthday, Sunday race, Monday off......I think this has a chance for a great weekend!  :)

EZ ride on the CT with 4 x 4min @ race pace.

Scheduled workout:

10 min WU
5x2min pickups @ faster than 5K pace this weekend w/ 2 min recovery
15 min CD

I think I went a bit to easy on the EZ portion and "may" have gone too fast on the pickups, but it really didn't feel like I was puting forth that much effort. Tried to maintain sub 9s for the pickups...averaged about 8:30s.

Strength/Stretch/Core

WU: 10x100 (3x free/pull/kick and 1x drill)
8x50 (25 fast/25 steady)
5x200 maintain avg.
CD: 1x300 pull

Didn't get 100 of the kick as the they were "kicking" my arse!

I notoriously have only used my legs as rudders when I swim...so incorporating the legs is going to take some work...these kick drills were easy, but hurt!

Tough day of meetings and it is brutally hot outside now, so I am going to push my run off till tomorrow and do it during my normal Wednesday PT time, then I will do the prescribed CT ride tomorrow night.