Waking up at 4:30 this morning was sort of uneventful.  Quick drive to SLC airport and a flight home to Oakland.  Took a while to get bag, so drive home was rushed in order to get to swim practice on time.  Long – stretched out – relaxed 3700 yards back home in sunny Marin.  Settled in at home by 11am and a full day of work to dig into.  A full recovery day with only a swim.

As is important for any recovery day in big training phases…I eat…all…day…long.  Yoghurt and granola, fruit, 2 ham sandwiches on wheat, quinoa chips, more fruit, salad and pasta for dinner with Udo’s Oil and lemons. Some sea salt dark chocolate for dessert and now I’m ready to hit the hay.  Oh, and 2 beers, Little Sumtin and a Summer Solstice…

Tomorrow is quality and power:  90 min class with some longer build intervals (2×25 min with the last 5 min of the interval at tempo) – 10 mile speed run with 2×2 miles built in at 6.30 pace – Stretch Cordz, Core and jump rope in the afternoon.  I am confident a good night sleep – and some rest today will set up a strong day tomorrow.

Word.