All in all a good week. I finished my 90 mile ride and felt good afterwards, obviously tired though. I averaged 17.5 and kept my heart rate in the 2.2 zone, 145 avg. My Heart rate definitely spiked coming back in the wind.

I have started back on the elliptical and even threw in a 5 min run on the treadmill afterwards. I will increase my time on the treadmill Sunday to 10 minutes after 30 minutes on the elliptical. Hopefully this is pain free and I can get back on the road in another week or so.

The groin is doing well, the only discomfort this week came after doing squats without weights. I am going to have stay away from legs in the weight room and just lift upper body for now.

Things are looking up and my mindset is very positive for Ironman. As long as I am able to focus on the bike right now I am confident the run will be fine. I figure if my long runs are only 2 to 2.5 hours and I am strong on the bike this could be my best race yet. We shall see.

Take care and have a great weekend.