Broken Up: 500's and 5 miles

SWIM: 3450y in 75 mins
RUN: 5.25 miles in 50 mins, treadmill

The swim was a "broken" 500's set as:
WU 900 as 6x150 rotating between swim, pull, paddle
MS 3 x {10x50 (5s), then 200 easy}
CD 4x100 alternating pull and swim

For the MS, track total time of the 10x50, keep the 50's even within each set but increase effort between each set. Use the 200's as a recovery pull to
1st one in 10:48 (minus 50s rest = 9:58, for a 1:59 s/100y pace)
2nd one in 10:35 (minus 50s rest = 9:45, 1:57)
3rd one in 10:25 (minus 50s rest = 9:35, 1:55)

Hmmm, didn't realize it was just seconds faster in each of my sets...

The run was on a treadmill. Ran 1.4 then walked 0.1 for a total of 5 miles broken up with walk segments. The run pace was a 7.0 to 7.2 setting which equated to a 8:20-8:30 pace, with a 1% incline. The ankle felt great, there were a few moments of "tingling" in the upper calf under the patella and some by the distal fibula but zero pain. Also zero pain or sensation on the knee.

This was my first run in the new Adrenaline 12's. I didn't have the orthotic in yet and after 35 mins I needed it. But I had to try! No other feedback on those shoes yet.

On the way home from work yesterday I found a new IM song: 5150 by Dierks Bentley. I summed up my depressed, crazy, frustrated, mental state I was in yesterday.

And I, I just need one kiss
From you, and I'll be good as new
If I don't get some of your sweet lovin'
No tellin' what I might do

5-1-5-0 somebody call the po po
Think I'm losin' my mind girl
5-1-5-0 just this side of loco
Yeah Yeah Yeah Yeah

Yeah yeah, yeah, alright!! This is what I hear:

I just need one run
From you, and I'll be good as new,
If I don't get some of your (triathlon's) sweet lovin'
No tellin' what I might do...