* Do whatever is necessary to get my calf back in action....massage, stretch, ice, heat, etc.
* One strength session.
* Swim 20K, Bike 180 mi, Run 20 mi

RECAP:
The main focus for this week was to get my calf back in action.  I got ART/Stim done on Tuesday and the rest of the week I focused on stretching and massaging my calf and hamstring.  I tried jogging on Monday but only ended up running for 8 mins total and walked the rest of the 3+ miles to and from the YMCA.  I tried again on Wednesday with very similar results and was very discouraged.  FINALLY, on Friday I went out for a jog and made it 4 miles without too much discomfort and I came back with another 4 miles on Saturday.  This was encouraging.  It felt much better on the grass than pavement and if I went much faster than 7:30 pace it started to give me some signals that I didn't want to mess with so I just kept it nice and easy.

Aside from my running, the rest of my workouts went great and I got in some good maintenance sessions this week and really opened up the adductors which I think is the cause to my hip flexor discomfort on the bike.  I had a great workout on Tuesday with 2 X 30 mins steady on the bike and on Thursday I added in another 15 mins steady.  On Sunday I had an 80 mile ride and decided to do some work between steady and LT and felt great during the whole ride.  My swimming is feeling very good and I've managed to hit around 20k swimming for 3 of the last 4 weeks.  That's got to be a lifetime best for me.

GOALS FOR NEXT WEEK:
Next week my main goal is to get my run frequency and durability back on top.  I plan on running all seven days next week even if it's just 4 miles each day.  If feeling good I'd like to get in an 8-10 mile run on Sunday.  I'm going to continue with 70.3 specific work on the bike and swim to try and get more comfortable at those intensities for longer and longer.  So far so good for the swim and bike.  I think I can get the run back within the next 3 weeks.

* Build run durability back by running each day this week
* One-two strength sessions.
* Swim 20K, Bike 180 mi, Run 36 mi

NEXT WEEK'S KEY SESSIONS:
* Tuesday Bike: 30 mins Steady (LT minus 10-15 bpm :: 155-160 bpm) ~25-26 mph
* Thursday Bike: 3 X 30 mins Steady (LT minus 10-15 bpm :: 155-160 bpm) ~25-26 mph
* Sunday Run: Run 8 miles

THOUGHTS:
I picked up the new Trek Equinox TTX 9.9 from Bicycle Sport on Thursday and took it out for spin.  We took my exact measurements from my old bike and mapped them perfectly to the new Trek.  I rode it on Thursday and Sunday and love it!  It rides so smooth and looks bad ass.  I'm super pumped to ride it at Clearwater in a few weeks. 

On Saturday night we went to Murph and Julie's wedding and had a great time.  Aside from seeing Jen in her black dress........I think the highlights of my night were seeing a photo of Murph on the beach in a tan colored speedo with a mullet and a cowboy hat.........and watching Watty dance like "Uncle Ron" in his velvet jacket, plaid pants, and white shoes.  Too funny.