Finally got the swim done!

RUN 10.3 miles in 1:26, 8:25m/m pace
SWIM 2900y in 76 mins, 3x600 steady

Another gorgeous morning! Cool, cloudy, humid, and calm. IT and LC were the only other runners, so it was quiet in that way too. The only issue was some woman on a bike who scolded us for running on the paved path. I hate to admit I yelled back at her. But I did.

I finished the last few miles on my own, the group did an 8:21 and I did an 8:27 on my own. That included a gradual slowdown as I got closer to the parking lot. I felt really good today, probably helped that I took in a gel at the end of the group run. My mental focus and energy stayed more even.

Unlike last week, today I made it to the pool! And with good energy! I sipped my stage 3 drink on the way there, wanting some sugar but not much. I get to the pool already later than I wanted to only to have a nice lady in the next lane start talking. And talking. And talking...15 some minutes later of her talking about her house, taxes, job, job hunting, family...she was looking more at the ceiling than at me so I guess between my goggles and the ceiling she never picked up that I wasn't all that interested. I hate to admit that I was ignoring most of what she said. But I did.

So by the time I got going my momentum had eased a bit and it took a few laps to get it back. And once I did I was sharing the lane with a guy swimming uber slow and a woman with a wild kick. I just rolled with it, waited when I needed to and passed when I could. I finished the last few 100's alone and pretty dependent on the pull buoy to rest my sore hip. If I had known I was so close to 3000 yards I would have done another 100! As it was, I cut the last 400y off the workout due to time and energy.

Feels good to have this all done for the day! And as a followup, no signs yet of a repeat of yesterday's pains. So far, so good. I stuck to a protein smoothie for the first 2 hrs, then had lunch. For the record:
430 up: coffee, egg white, sweet potato
6-7: run, then a gel
7-730: finish run, water
730-8: sip stage 3 smoothie of fruit, maltodextrin, BCAA, and salts
940-1030: finish swim, keep sipping smoothie
11: start stage 4 smoothie of beet, carrot, apple, cucumber, protein powder, salts.