Still Tapering

I'm not sure what I think about this morning's workout. I almost feel like I need to do it again. But I was working really hard while I was doing it, and my mind was right, so I'm not sure what my problem is. Today was 5 minutes of work. Well, sort of. Go no longer than 5 minutes; when you start relaxing or get out position or anything like that, stop. So I went out thinking, "No pacing. Just work as hard as you can for as long as you can and then you'll be done."

• Lunge: L, R. At 2:15 in on my left (first) leg, my knee touched the ground. I couldn't hold myself up without it touching, so I stopped. At 2:05 in on my right (second) leg, my knee touched the ground. I was thinking during this time about running at a pro pace (6 min/mile for a marathon). Thinking about running a 6-minute mile in general. Thinking about my 6-minute intervals.
  
• Standing extreme ham: I did the entire thing. This 5 minutes felt faster than the 2:15 on the lunge! Definitely worked as hard as I could the whole time, not pacing or anything.
  
• Push up on knees: At 2:50 in, I couldn't feel my arms any more so I stopped. I was thinking here about swimming. I read that it's about 1,000 meters around the island on Sunday, so it will take me about 10 minutes to get to the buoy. So I decided this would be about halfway, and I would visualize that I was getting into the water with another person, finding a few people I could draft off of and swim with, and just moving fast.

Lunch with Kelly from work means a run after work. Then I want to make Bree's Coco Caribbean Cookies (aka recovery cookies), so that will mean stopping at the grocery store for dates, a lime, and walnuts. (I already have coconut.) I like 4-ingredient recipes!

I swam first, 1,500 meters: 10:04, 10:37, and 10:33. It's looking like the swim will take around 1:20 on Sunday.

My transition was 3:50; I totally changed before I headed out onto my 45-minute run.

• 7 minutes—no satellite, so no distances
• Run totals: 40:30; 4.69 miles; 8:38 pace; 6:21 best pace; 553 calories; 171 HR; 182 max
  
• Warm up: 7 minutes + 3 minutes; 0.36 miles; 8:19 pace; 157 HR
• Lap 1: 1 minute: 0.14 miles; 7:04 pace; 6:47 best pace; 169 HR; 1-minute jog: 0.12 miles; 8:36 pace; 169 HR
• Lap 2: 1 minute: 0.14 miles; 7:00 pace; 6:34 best pace; 169 HR; 1-minute jog: 0.11 miles; 8:45 pace; 172 HR
• Lap 3: 1 minute: 0.14 miles; 7:07 pace; 6:45 best pace; 171 HR; 1-minute jog: 0.11 miles; 8:57 pace; 171 HR
• Lap 4: 1 minute: 0.14 miles; 7:14 pace; 6:28 best pace; 177 HR; 1-minute jog: 0.12 miles; 8:42 pace; 174 HR
• Lap 5: 1 minute: 0.15 miles; 6:45 pace; 6:21 best pace; 175 HR; 1-minute jog: 0.12 miles; 8:15 pace; 179 HR
• Cool down: 25 minutes; 2.91 miles; 8:35 pace; 7:11 best pace; 174 HR

I came home to a present!

My new front bike wheel

So, I had a project to work on since I have a race tomorrow. It wasn't too bad: Take off the current front wheel and return it to Luke. Take the tire and tube from my old wheel. Put them and the skewer on my new wheel. Put the wheel back on the bike. Viola!

Wheel-changing in progress

I then made some treats, but my food processor and blender weren't doing their jobs. I'm hoping they turn out OK as bars.