swim and run, Monday and Tuesday

Monday was an easy swim, and I totally lagged getting to the pool, so ended up only having about 20 minutes to swim as they were about to close. Still, it felt good -- I worked on form a lot, and did some drills, ended up swimming about 1000 yards.
Tuesday was 1:30 run day with :35 minutes at z4. There has been no wind in Kohala these last two days (WTF?!?) and I ended up going out at noon so it was REALLY hot. The run actually went pretty well anyway, although my z4 was not very fast because of the heat -- my heart rate was up pretty high without even running that hard. Felt really great until I ran out of water, and started to feel dehydrated -- about an hour in. Luckily, within 10 minutes I'd reached Kohala Coffee Mill where I was able to refill one of my bottles. Within a couple minutes of running, I felt restored, and ran strong all the way home. So obviously what I need is water, and apparently more than I can carry! I drank a total of 32oz in 1.5 hours. This won't be a problem during the race, thankfully, because of the aid stations, but Friday I am probably going to try and run with a camelbak. In any case, I did 9 miles in 1:37. As for my leg/knee, it did GREAT, just a little bit achey a couple times, and stopping to stretch it out helped. Yay!