Yesterday I jogged easy for 3 miles and lifted weights for core and legs. Legs felt quite tired.
This morning was a local 5k race with prize money... I placed 3rd with a 16:20. I hung out with Tony DeBoom afterwards who was there supporting one of the athletes he coaches, we agreed that for us "old" Ironman guys there is really only one gear (although I remember on many occasions Tony displaying something akin to a nitrous booster with a 8th gear). I felt neither good nor bad.. just flat. As soon as the two leaders separated themselves from the rest of us mortals, I settled in to the pack and relaxed... surged up the last hill and held off the 4th place guy. It was good training.