Run - 12 miles, 1:53 - around Lake Monona @ comfortable pace
Swim - 2000yd, 36min (300 free, 300 pull, 8 x 125 as 25 kick/25 back/75 free build, 400 pull)
Strength workout (mostly upper body) - circuit style 2 x 15: pull ups, body rows, cable pull, push ups, down dog shoulder press, butterfly cable pull, hanging knee up, thinker, skater squat, side step, monster walk
Today's workouts were encouraging after all the mental trouble I have had this past week. The 12 mile run went really well and though it was the furthest I have run in a long time, it was not a big deal. I felt some soreness in both knees towards the end but it seemed to be more fatigue than injury. They bothered me more while running on a road that sloped down at the edge. I tried to stay on flat ground as much as possible. It is a relief for me to know that I am on track for a good half marathon performance at the end of this month. Now all I need to do is add an increasing number of long speed intervals into my runs.
I felt strong on the swim and it felt good to stretch out my legs and get the blood flowing again after the run... though it was kind of a bummer to go inside to the pool on a beautiful saturday afternoon. I stuck my hand in the lake this morning to test out the temperature and it seems just a little insane to attempt an open water swim when it is still pretty frigid.