Go ahead and tri--make my day!!

Ran the riverwalk at San Antonio.  Nice and pretty run.  A lot of things happening on the run, so you think you have gone farther than you really have.

Ran the riverwalk again.  Went with my buddy for 25 min and then went and did 4x 800 in about 6:15-30 pace.

Ran the riverwalk and neighborhood for 6 miles.

Ran the riverwalk and neighborhood.  The first 25 minutes was a faster pace.  Then my buddy ran home and I did the 4x 800 again.  I was at 3:10-3:17s.

It was a while since I could take my shirt and wring it out and have lovely sweat come out of it.  As wrestlers, we use to get in the sauna and you had to have 100 drops of sweat come off your nose before your could take a break.  After one of the intervals, It only took me 90 seconds to have 60 drops of sweat fall from my face.  Now I don't make it habit of counting sweat, but the humity was fun to run in.  Good thing it was in the morning.

I am entering this at the airport, so I am home for another two weeks, then off of Oregon and the Spudman.

Just some observations on my trip to the South.  The people were very friendly.  I did not see racial tensions at San Antonio. 

The food in Texas is good--too good. There are so many over weight people in the South.  Food--unhealthy food--is so much a part of the culture.  They do not get it.  Beef is a staple.  Bacon is a food group.  I ordered pancakes one breakfast and the guy gave me bacon instead.  There is lots of unhealty foods being advertised.  No wonder when you look at obesity stats, the South is significantly worse off than the rest of the nation.  Then if you add smoking and drinking too that, the health is awful--and that is the tip of the iceberg--it will get worse and ruin the healthy care (affordable insurance) as we know it.

Happy Fourth of July

I biked a 40k out to West Mountain.  Going out, I was going great--23 mph with out too much effort.  I was thinking I was pretty cool and in shape.  Then I turned back and felt the wind, that was previously at my back.  I could barly see the plants move from the wind, but the bike is so sensative to wind.  I came back at 20-21 mph. 

This was a 4:30 work out, but I did ok with the heat.  It was overcast and I am working on keeping hydrated while moving.

Off to stadium of Fire and Hannah Montana--you know I will be screeming will all the girls with excitement.

Did an open water swim-run brick.

My Nebo tri club was doing an open water swim at 8 AM so I joined them at the reservoir.  I tried out my new wetsuit for the first time--merry christmas to me--in 07.  I was impressed with the gliding and bouyancy I got from it.  After I got tired, I was swimming just as bad as I always do, but I have high hopes for a faster swim at spudman.  We swam 50 minutes--I took two 5 min breaks during that time--every 15 minutes when my form started to struggle.  I do not like to practice swimming wrong. 

I decided to do a 10 race/run after.  I drove home and did my riverbottoms 10k.  I wanted to beat the stinking 7 minute guy.  I got 10 sec. behind him the first mile, as I got my legs and before I started to watch the garmin closely.  The next miles I caught up and passed him.  At mile 5 I was 15 seconds a head of him.  At mile four, my heart rate went up to 180 and a little above.  I have to slow down a bit and relax my run and got it back to mid 170s.  At mile 5 I have the up hill for the rest of the race.  I had a 7:49, 7:30, which was not too bad but it was a butt kicker.  I ended with a 44:30, but hit the half  (5k) at 21:20 so a 42 something is possible at spudman.

I practiced my nutritian.  I took a GU in my fuel belt and downed that at the one mile mark, then washed it down with my weak gatorade.  I usually do not drink on a fast run, but I pushed myself to get some more fluids, especially at miles 2-4.  It was after 10 AM and it was toasty.  I had two fuel belt bottles, one with gatorade and one with water.  I did good until I dumped the gatorade on my head thinking it was the water (I had switched the side the bottles were on).  I could have been a winning coach with gatorade on me.  The GU felt great in the tummy and the drink was fine.