Cheers & Jeers – Strong running, Strong swimming

Cheers – Continued solid running - group intervals sessions (last week and this week and the week before). 12 x quarter miles at < 1:25. The rest interval dropped to 60 seconds and the temperature and humidity through the roof. SOLID!

Jeers – More of the same - Tough tempo runs. The effort has been there but the pace dropped. The heat is a factor.

Cheers - The same tempo run was also a huge success. I did not stop or let up in effort. IT was a great LT run. One of my best ever. I just wish the pace had been a little faster. Running in the heat of the day will make me a beast!

Jeers – I did not make any of the group rides. I HAVE to fit at least one into my workout schedule.

Cheers – Good solid swim sessions. I did 100 yard repeats that kept on pace - all 10 of them. I also did an easy 1500 yard set that rivaled some of last years time trials. The swimming is easier and faster - without even trying!

Jeers – I won't get any biking in this weekend.

Cheers – Going to see my dad this weekend. I will bring lots of plants back for the yard! And I will get a strong hill run.

Cheers – I am taking a CPR class at the fitness center this afternoon. Only $10 bucks!

Jeers – While I hate the fact that doping is in cycling (actually doping is in all sports - cycling just happens to check), whenever someone comes clean they shoot the messenger. If you want a clean sport you throw out the franchise that allows the doping. Follow the money.

Cheers – I set a new MAX reps for the 70 percent bench press. The press and run race is next Friday!

Cheers & Jeers – Holes, intervals and leeches

Cheers – Solid running - group intervals sessions (last week and this week). 12 x quarter miles at < 1:25. SOLID!

Cheers – Summer has returned. The cold has been banished for another year. We have already hit 90. I could really feel the heat and humidity.

Jeers – Tough tempo runs. The effort has been there but the pace dropped – see above cheer about the summer. The heat this time of the year can really take it out of you. These hot and humid days seem to add minutes per mile to my pace.

Cheers - The HEAT makes it is harder for everyone!  If I am hurting you probably are also.

Cheers – Open water swimming is back. I am glad to have some time in the open water and not having to watch a line! It was good fun ‘racing’ in the water.

Jeers – While standing and talking by the bank I was attacked by dozens of leeches. Yuck!!!

Jeers – Took a fall on the trace.  I had an easy run last week and was chatting too much. I was running on the dirt besides the trace and I stepped in a hole. It was like a trap door opened up. Before I even knew what was going on - down I went.

Cheers – Best fall that I have ever taken! I landed flat. My entire body absorbed the fall – nothing hit hard. There was no time to react so I did not do one of those "save yourself from falling / flailing about nd end up pulling a muscle dances." Just got up and kept running.