* Early recovery focus then very specific shorter workouts.
* One strength session.
* Swim 15K, Bike 175 mi, Run 30 mi

RECAP:
I started off the week feeling very tired and had a planned 3 day recovery block set.  I took Monday completely off and trained really easy on Tuesday and Wednesday.  Thursday I started off the morning with a 2K long course TT in the pool in 28:17 and in the evening I did 45 mins continuous at 155-165 bpm on the bike to simulate 70.3 intensities.  I didn't feel particularly good in the 2k TT or the bike workout but got the job done anyway.  Friday was a recovery focus and Saturday I tried to test my legs a bit on the bike but they didn't feel recovered from Thursday's workout so I didn't push the issue.  I did a decent amount of big gear work on the hills during my Saturday long ride and felt very tired later in the day and didn't feel like running but somehow managed to get out the door for a solid 6 miler.  On Sunday I woke up with a very tight right calf and was concerned about how the 2 X 4 miles at 70.3 intensities was going to go and rightfully so.  I tried to massage it out before the run and during my warmup I felt great and ran 5:54 and 5:40 for the first two miles and after the next mile in 5:13 my right calf seized up and I was forced to walk back to the car and cut my workout short.  Over the course of the rest of the day I massaged, stretched, iced, warm bath, massage, stretched, iced, etc. but it still hurt to walk on it.  I'm concerned that this strain might take me out of the run for a little while.  I'm going to stay away from running until I don't feel any discomfort and will mainly swim and bike until it's cleared up.  I'm in a really good spot with my run right now so I can afford to take a few days away just as long as it doesn't turn into a week.

GOALS FOR NEXT WEEK:
Next week is kind of up in the air right now because I don't know how quickly my calf will recover from the strain.  I have a massage scheduled for Tuesday so I won't run for sure until Wednesday and will probably just ride easy until Thursday and see how it feels while riding on Tuesday and Wednesday.  I've got a solid base so the lower mileage won't kill me for a couple of weeks but I hope to get in my keys sessions by the end of the week if possible.  We'll see....

* Do whatever is necessary to get my calf back in action....massage, stretch, ice, heat, etc.
* Continue to focus on nutrition.  Need to drop 2-4 more lbs by Clearwater in November.  Continue with no desserts.
* One strength session.
* Swim 20K, Bike 230 mi, Run ?? mi

NEXT WEEK'S KEY SESSIONS:
* Thursday Bike: 2 X 30 mins Steady (LT minus 10-15 bpm :: 155-160 bpm) ~25-26 mph
* Sunday Run: 2 X 4 miles Steady (LT minus 10-15 bpm :: 165-170 bpm) ~5:25-5:35 pace (THIS IS QUESTIONABLE)

THOUGHTS:
I'm very fit right now.  Unfortunately, I didn't listen to my body when it was telling me not to push it on Sunday and I'm now going to have to take some time away from running.  Hopefully it's a minor issue that can be resolved within a few days.  Either way it was a good reminder to not get greedy when things are going well.  I should have just run the 12 miler without the 1/2 Ironman work and I would probably be fine right now.  This is a good reminder to LISTEN TO YOUR BODY.  If this clears up quickly I still think I'm on track for sub 3:55 at Clearwater in five weeks.