Friday, October 9, I completed my longest workout to date.  I rode the spin bike for 6 hours, ran 2:38, walked 11 minutes and swam 34 minutes.  Total time I was out with changing clothes and going from the bike to the run was 9:35.  It was a long day, but with the help of so many people, I was never lonely and I felt strong all the way to the end. 
My nutrition went very well.  For breakfast I ate a fried egg sandwich.  During the cycling portion, I drank Heed Endurance.  This is what they're having at the race and Heed Hammer Gel.  I also ate 4 vanilla Oreo cookies and a small Snicker's bar about 3 hours into the bike.  The combination of water and Heed was great on the bike and as I moved to the run, my nutrition felt great.

I've read so much in preparing for this race and trying to digest all of it and come up with the best plan for me has been interesting.  The one thing I did try on Friday was to drink flat Coke for the first 30 minutes of the run.  I loved it.  I felt energized and fresh as I started out on my 16 mile run.  I will definitely be going with the flat Coke at the beginning of my run at B2B. 
After my run with Bob and Janet on Friday, Janet took me back to the YMCA where I hopped in the pool and pulled an easy 1600 yards.  I was sluggish at first, but slowly I could feel my stroke starting to lengthen.  I definitely swam it slow, but that was fine.  Friday was all about getting the hours in, not doing anything quickly.

I decided to take Saturday off and then I ran 10 miles on Sunday.  Sunday's run was slow and easy, but that was also a good thing.  I did take Monday off and so far today I've swam 3200 yards and this afternoon I'll be running very easy and then spinning.

I will work hard on the bike the next few days before my official taper period really kicks in.  I'm hoping for some decent weather on Sunday so I can get a decent bike ride in.  I don't need to do a ton, just get out and spin my legs out for a few hours.  May be do some pick-ups in between, we'll see. 
It's getting so close.  I've trained for so long for this race.  Now I just need to pull it all together and have a great day.