Did the first run and first ride of my training plan...it will definitely test my patience and discipline.  Based on a max HR of 175 (I did a max HR a while back), my Zone 2 was 105-122 bpm.  At this HR I'm throwing down some 13:00+ minute miles.  Talk about a HUGE slice of Humble Pie.  My original thought was to shoot for a 4:00 run at IM Canada, now I think I'm going to see if a 4:21 marathon is conceivable (10:00/mi pace).  It's starting to sink in what Dave Ciavererlla has said in the past about sticking to your prescribed workout intensity and not letting your ego get in the way.  I realize that as I progress my fitness will improve, but I need to be realistic about where I can be come race day.  There is a lot of ground to cover between now and August 28th and who knows how far my fitness will progress...but I believe if I stay healthy and injury-free, I'll be ready to finish the race .

I learned quite a bit helping Marie train for IMC in 2009 almost all of the training I did that year was in Zone 2 (Base) and I PR'd at Blue Lake in the Olympic distance race (with a 2 min Bike PR).  So I know that going slow can help you go fast, but I have to admit it is emotionally deflating to look at my pace on the Garmin and see I'm ripping off 13:00 minute miles and have to walk some of the slightest inclines because my HR moved out of Z2.

I did my bike today on the trainer and my butt needs to get broken back in to the saddle.  I did 60 min and kept my HR in Z2 as well.  Noticed what appears to be cardiac drift as my core temp went up and I had to back off the intensity to keep at Z2 HR.

Finally, I did some stretching and foam rolling.  Of all the things I'm doing right now this is, along with strength training to address muscular imbalances is probably the most important of all the work I'm doing.  My legs are incredibly tight and I know from past experience that this will lead to back and knee problems (at the very least) as my training progresses.  It is not fun and it is my least favorite activity of all, but I gotta do it.  The foam roller is especially excruciating on my upper legs.  Hopefully between doing this daily and getting regular massage, accupuncture and chiropratic, I can develop more range of motion and unlock the full potential of my lower body musculature.

James, my coach, wants to run me through a bike power test in the coming week or so...that too should prove to be a humbling experience.