Run - 8 miles, 1:12 - flat route, easy pace with 38 min/34 min negative half split
Strength workout - 3 x 8 minutes circuit style: agility ladder, med. ball throw, jump rope, deadlift ball swing, skaters, side lunge with resistance, forward sprint with resistance
Swim - 26 minutes, Lake Wingra - 1000m??
Today's swim was more of a race preparation than a real swim. The water was in the mid 60's and I am glad I have my new neoprene cap because the covering on my ears really helps me stay warm. It took about 5 minutes to get used to the water temperature and then I was fine. I swam some easy laps of a set course near the shore and practiced my sighting in order to swim straight. Then I swam some laps at a hard effort. Then I got out of the water and did a running start, sprinted one lap (probably about 150m), ran out of the water and sprinted about 100m on land while taking off my cap and unzipping my wetsuit. I got some funny looks from sunbathers and picnickers on shore as I sprinted in and out of the water, but I wasn't paying much attention. This was transition practice at its finest. I feel really good about my preparation today.
My biggest concern about my upcoming sprint triathlon (Lake Mills) is the swim start. I am worried about the point where I have just started my stroke and gotten into oxygen debt by going hard. It seems to happen about 50 meters in. In all sprint triathlons I have done, this has been an issue. I end up having to turn over onto my back to catch my breath for a moment before resuming my stroke. This wastes valuable time in the already short swim and gives the other swimmers a chance to get ahead of me. With some practice in running sprint starts, hopefully I can fine tune the effort I should give in the beginning of a race in order to not run out of air.
As I was moving a chair on my porch today, I klumsily ran into a brick post and hit the side of my face. I didn't notice it at the time, but I must have really slammed into my eyeball because the white part is now bright red like blood on one side. It looks pretty gross but doesn't hurt at all and I can still see normally. My eyeball is the same color as the Ironman logo.