Today's Workout 7/31/09

X75
BIKE: 40 minutes, 13 miles, stationary, medium hard.
RUN: 44:17 minutes, 5 miles, treadmill, 75% strong-hard run.

Up and at 'em another good day! Fabulous Friday. You gotta/oughtta have HOPE.

This is how I define:

HOPE

H.onesty

O.ptimism

P.ersistence

E.nthusiasm

Today's Workout 7/30/09

X65
BIKE: 35 minutes, 10+ miles, stationary, easy spin.
RUN: 53 minutes, 5 miles, industrial road run, jog with striders.
SWIM: 16 minutes, 640 yards, easy swim.

Another day another workout. Feeling good, feeling strong. Ready to face the day.

Can't We All Just Get Along...

Contador and Armstrong

Reports from the world of cycling, including Lance's twitter, have these two, soon to be former teammates talking various levels of trash about one another. We humans don't always play together well, especially these super competitive cyclists who are among the sports greatest of all time. We have a passing of the torch here in my opinion and it's not being passed in a very willing or sportsmanlike way. As a huge Lance fan, I have to fault him for not taking the higher road. Contador is the young future here and he lacks respect as well. It's easy to say what you want and suggest the high road when your not in the heat of the battle, I realize that. This battle will probably be good for the sport of cycling as it will bring a lot of media interest from time to time over the next year as the 2010 Tour de France can be billed as the re match between Contador and Lance. Speculation and opinion will drive more interest in the sport. It's maybe a little like Ali v. Frazier or one of the many sports rivalries. So never mind, lets not all get along, go ahead and have at it boys, it may be good for the sport of cycling.

Various and Miscellaneous

Good Vibrations, a #1 song in 1966. By the Beach Boys, and the great Brian Wilson. It is a song with several songs within it. We could use a whole lot more Good Vibrations. There is a lot of division between the various self interests in this great country. Those of us who consider themselves a part of the working class and others less fortunate are big in numbers but our influence seems weak. Is it? It is when we accept things the way they are.
Don't stop believing in the possible.

Here then are a few one line thoughts about some of the issues of our day.

Health Care: Yes, we need reform, politicians will water it down, hope they don't drown it.

Iraq & Afghanistan: Peace. That's what I am for. Declare peace and bring em all home.

Our Nations Economy: Not good. One of my biggest fears. A long, slow and hard slog ahead.

California's Budget: A disaster. A governator that has failed to lead. Shameful politics.

Big Business: Despite the economy their power shapes all needed reform in DC.

Labor: Never united, always divided. A sleeping giant, if only the people would rise up.

The President: 6 months in, lots of effort towards action to be admired. Can't be all things.

Performance Enhancing Drugs in Sports: Don't freak out, over time they will subside.

Education: Where is the college assistance for the middle income earners?

Immigration: Welcome & Embrace change. Enforce the law upon employers.

Our Nations Poor: Maintain successful programs that help those in need.

Middle Management: Crisis in our workplace, provide leadership & personal skill training.

Wellness: Leadership and an all out effort, to educate and activate our nation.

Government: Be careful how you spend OUR money, live within your means.

Rich Folk: Support your country and those in need, don't scream about higher taxes.

The Media: Ain't what it used to be. Spin & special interests deprive us of truth and fairness.

Energy: We must adapt over time to green technology and sustainable fuels.

The Greater Good: Mostly forgotten as a national thought. We can each do better.

Religion: Your free to choose. Do your thing. Let others do theirs.

Beach Boys: Listen to their music, You will simply feel good doing so...Good Vibrations!

Today's Workout 7/29/09

X60

BIKE: 40 minutes, 13 miles, stationary, medium strong spin.

RUN: 45:20 minutes, 5 miles, treadmill, medium strong run.

WALK: 10 minutes, cool down.

Good energy this morning. Up at 0300. Coffee, core exercises and moved easily over to the fit center for bike and run. Solid workout. Feeling fine. And now...to work!

Today's Workout 7/28/09

OPTIMISM

Optimism is a mind set, it is a way of thinking, it is believing in best possible scenarios and working to achieve success. It is a doctrine that the good in life overpowers the evil, that life is predominately good. Habitual positive thinking, acting and living creates optimism. Trust in yourself, believe in yourself and you can begin to build optimism in your life. Persistence and positive mental energy towards the pursuit of kindness, peace and love, doing for others. This approach will bring you peace and joy within. Optimism drives the process. You can do it!

Today's Run:

RUN: 55 minutes, 5 miles, on the road, easy jog. Day # 190 consecutive running days. Woke up with plenty of sleep, but thinking how I could take the day off from running, ran several scenarios through my mind, non of which led to running. None of those thoughts had much credibility. I defaulted by simply putting on my running shoes and getting out the front door. One foot in front of the other, thinking I can, I will and I did. An easy run, slow pace, mentally in control and physcially able. A good run, now done. Moving on to the next challenge...

Rose Rumors

Pete Rose

Rumors are swirling, Pete Rose may be coming back into baseball. Banned for nearly 20 years, by MLB, one rumor has commissioner Bud Selig considering an end to the ban. Baseball Hall of Famers were in Cooperstown recently for the Ricky Henderson and Jim Rice inductions. Rumor says that several of the HOFamers are said to be wanting the ban on their old buddy Pete to end. Just what would an end to the ban of Rose in baseball mean? It may exclude managing, and/or coaching, perhaps he will become a spokesman for the game? What it really means is, he could be elected to the HOF. The exclusive club of baseball star's. I am not a baseball purist, I gave that up long ago. There are a lot of great ballplayers in the HOF. There are also a lot of human beings there who were full of shortcomings. Baseball's Hall of Fame is surely not...the Hall of Angels. I don't think the Hall of Fame for baseball is so sacrosanct. Pete Rose led a life that only few could, but many idolize, his life revolved around baseball and when it was found that he cheated on the rules he was banished form the world of baseball, what was up until then, his world. He had to learn to live without the great fame he worked so hard to achieve. He was surely imperfect. It was just a few years ago that he finally came clean with the public and admitted that he did bet on baseball games. At least this is what he has admitted to. As the all time hits leader, and one of the most exciting players from the 60's, 70's and 80's, I despised him as a player, while admiring his hustle and skill. As a fan of a rival team, I had to 'hate' Pete, as only a fan can.

I have been for letting Pete Rose back into baseball for many several years. The game is not pure, the players are not pure, the Hall of Fame is not pure and I think Pete Rose has payed the price for his 'crime'. Pete has served his sentence, I hope the rumors prove true, I hope Pete is allowed back in baseball, and ultimately goes into the Hall of Fame. Whatever one can say about Pete Rose, he played the game deserving of fame.

Today's Workout 7/27/09

X50

BIKE: 45 minutes, 13+ miles, stationary. Moderate effort.

RUN: 30 minutes, 3+ miles, treadmill. Medium-strong effort.

WALK: 10 minutes, cool down, treadmill.

A recovery day effort. After the big run yesterday in Santa Cruz. Putting in some minutes to maintain some quality. Back to work, got to go.

Wharf To Wharf Race 2009

Wharf to Wharf Race 2009

We left the hacienda at 0600 to get to Santa Cruz, avoid traffic and enjoy the scene. Arrived 80 minutes early, walked to the Boardwalk and waited around as the crowd began to grow. At 10 minutes to go, we get ready and the gun goes off at 0830. We begin with a walk all the way to the official start line. We dodge and jog through the first two miles at 12 and 11 minute miles not able to move at will with the throngs of people. An unfortunate need to stop at the bathroom and stand in line loses another 7 minutes. Getting back on course now weaving the rest of the way between walkers and slower runners and strollers of all things, we manage to up our pace to 9's and get a 8 something final mile to finish at about 60 minutes worth of running.

Kim and I managed to keep track of each other a minor miracle at that and finish together. We pick up our t shirt and goody bag on the beach and head for the bus to take us back to Santa Cruz. A short walk to the Escape and we ...escape. Lunch is a sandwich and coffee in Scotts Valley. Soon enough we are home again and resting up for the back to work tomorrow.

It was fun, but every best part of any run is when its OVER!

Tour De France 2009 Final Stage:

Cavendish wins his 6th stage, as another great Tour ends. Contador wins as predicted. Andy Schleck finishes in 2nd place and Lance gets 3rd, a surprise given his comeback, broken collarbone and age of 37. It was fun and we look forward to all the cycling season events on and off the bike as they unwind. Way to to Lance.

Today's Workout 7/26/09

X70
BIKE: 45 minutes, 13+ miles, stationary, easy spin
RUN: 10 minutes, treadmill, 1.11 miles.
RUN: Wharf to Wharf Run: 60 minutes, 6 miles.

Totals for the Week 7/19-7/25/09 & Summary

SWIM: 4 62 minutes, 2480 yards, 1.27 miles
BIKE: 7 325 minutes, 94 miles
RUN: 7 376 minutes, 36 miles
TOTAL: 18 763 minutes, 131.27 miles
SUMMARY: Solid week. Back up on swim effort, 2 road bike rides, a couple of hard runs. Tomorrow is the Wharf to Wharf Race, we will run it for fun and run strong.

Today's Workout 7/25/09

Burning them up...

X65
RUN: 55 minutes, 5 miles, easy road run, industrial route.
BIKE: 78 minutes, 20.4 miles, 15.7 average mph, road bike ride around here and there.

Le Tour Mont Ventoux

An exciting performance, Lance maintains 3rd, Schleck 2nd and Contador 1st. With no un expected surprises tomorrow riding into Paris, the 2009 Tour De France will mark the greatness of Alberto Contador and the incredible return of Lance Armstrong. The emergence of Andy Schleck promises cycling fans great racing for some years to come. Wow! It ain't over yet as tomorrow will mark the Tour's final stage. Lance you are the man!

Today's Workout 7/24/09

Fabulous Friday

X60

BIKE: 33 minutes, 10 miles, stationary

RUN: 44:15 minutes, 5 miles, treadmill.

Another morning getting up and going slow, not wanting to exercise at all. After the 18th ounce of coffee, things begin to change. Thinking about what I should do, could do and eventually do.

Always feel better when its DONE. Easy spin today, pretty strong run. Warmed up easy and ratcheted up the speed quite a bit, finishing up with a 8:51 average per mile. Life is always just a little better on a Friday, when your working the basic Monday-Friday routine. You know you have a couple of off days just ahead and it makes your Friday workday good. The running streak, counting today is up to...186 consecutive days! Deal with that. It's what I do, deal with myself each and every day. Remember I am not any kind of super star, athlete or anyone with special skills here. I am your average Joe, (Mike) a weekend warrior, doing the best I can most of the time. Anyone can get going on a fitness program. Just start. Walk, jog, run, move your body. You can build from there. One day at a time, in the meantime:

THINK, ACT, WORK, LIVE and BE POSITIVE! And ENJOY IT ALL!

Lance update:

RadioShack?

Lance has announced that he will ride for a new American Team next season...the major sponsor of this new team is RadioShack. WTF? RadioShack? Who would have guessed? Well allrightly then, now we know. What other riders will sign up with this new team? That remains to be seen. We are 3 stages short of completing this years Tour De France, so over time and in bits and pieces perhaps more will become clear. RadioShack? Okay Lance, your the man.

Wharf to Wharf

On Sunday, Kim and I will drive out to Santa Cruz for the Wharf to Wharf Race. It will be a fun run for us, a 6 miler. We have run it a few times over the years. It's a crowded start, with around 6,000 entered to run and I suppose a few of those will walk it. The course travels from the Santa Cruz Wharf to the Capitola Wharf. Spectacular route, along the water and through the local neighborhoods. Music is provided with live bands playing throughout the course. It is a fun event and it supports local youth sports programs. We expect to jog it and enjoy the scene, while getting in a good run! Sunday is the day, will let you all know how it goes! Looking forward ...

AMBP Update

POWDER UP

AMBP is good stuff, use it on your tush and all parts of yourself as you see fit, it works good on the feet and in the shoes too! Spent much of the day in the drivers seat yesterday, about 6 hours of driver training led by the county sheriffs department at their training center. While in the seat of the hot car, my own seat remained cool. I will continue to use the AMBP for long days in the saddle in the bike, on the run and in general. It does have a pleasant fragrance and for you active types, sprinkle some in your shoes....Thanks AMBP, that's...

ANTI MONKEY BUTT POWDER .

Today's Workout 7/23/09

RUN, RUN, RUN....

For fun and for the health of it we run, bike, swim, walk and try to remain active. Life is good and it certianly beats the other option...slow going today, but going none the less! So this very morning lacking substantive sleep, the old man awoke, got some coffee and simply began to jog right out the door, a slow and easy pace set in. 7+ miles later, I stepped on the stationary bike and pounded out a 30 minute ride, getting 10 plus miles in, I hammered in the big gear for about half the spin. Following all that...a cooldown swim of 15 minutes. Okay another day!

RUN: 82 minutes, 7+ miles, road jog.

BIKE: 30 minutes, 10+ miles, stationary, hammer on for half.

SWIM:15 minutes, 600 yards, pool-cool down.

Le Tour Update: Stages 17 & 18

Stage 17: Yesterday's stage was an exciting battle for the climbers, it has defined the real contenders. The Schleck brothers attacked and lead Contador up the final climb, blew most everyone away and finished well up on everyone with Frank Schleck winning the stage. Contador lost no time and remain the leader in yellow. Lance performed brilliantly again, though he could not sustain the pace set by the Schlecks, he put time on Wiggins and actually made up nearly a minute on teammate Kloden on the climb, with an impressive comeback on the near summit and an incredible descent. Lance fell to 4th overall. With today's time trial, he will battle to ride back into the top 3.
1. Contador
2. Andy Schleck +2:26
3. Frank Schleck +3:25
4. Lance + 3:55

Stage 18: Today's individual time trial has further defined the GC.

Contador wins the time trial. Lance rides super to remain in GC contention. Andy Schleck puts in a great ride as well. GC as follows:

1. Contador

2. A. Schleck + 4:11

3. Armstrong + 5:25

4. Wigins +5:36

5. Kloden +5:38

Saturday in Mount Ventoux, a major climb that will finalize the GC! Lance will be under pressure in order to maintain a podium finish. Wiggins will challenge. Stay tuned.

AMBP Day 1

ANTI MONKEY BUTT POWDER

As mentioned in a previous post, I was contacted by the good folks at ANTI MONKEY BUTT, for the purposes of trying their product and posting on it here. Today I applied some powder prior to the morning workout, I also dumped some in my shoes. The powder does have a nice fragrance. Did my butt stay cool on the bike and run this morning? I did run a PR out on the industrial road run route, can I attribute this to the AMBP? Will re apply after the morning shower, for today I will be all day in the drivers seat in a driver training program with the local Sherrif's office. Should be fun. Will the magic powder perform? Stay tuned for the update.

Today's Workout 7/22/09

BIKE: 42 minutes, 12+ miles, easy I mean EASY spin, on stationary,

RUN: 44 minutes, 5 miles, industrial road run record, 8:48 average mile pace. Zoomed it.

Today's Workout 7/21/09

X50
BIKE: 32 minutes, 10+ miles, stationary. Medium hard spin.
RUN: 30 minutes, 3.45 miles, treadmill,(3 miles @ : 25:40. hard run.)
SWIM: 12 minutes, 480 yards.

Tour De France update:

In the Alps, Astana team takes control for most of the climb, Saxo Bank Schleck brothers attempt a break with an attack, Lance is dropped for a time, though he rides back with great power to the yellow leader, teammate Contador. Stage winner is: Mikel Astralosa.
GC: No changes to the top 3: Contador, Armstrong,Wiggins.

Today's Workout 7/20/09

X70
BIKE: 40 minutes, 12.75 miles, stationary, strong spin.
RUN: 55 minutes, 5 miles, industrial road run. Low energy at start and last 1.5 miles.
SWIM: 10 minutes, 400 yards, cool down.

A real good overall workout, following yesterday. Just slogged on the last 1.5 miles of the run.
Beat, just beat. Went too strong on bike, leaving little for the run. Was able to get an easy swim in the pool just for a cool down and it was all of that. Done for the day, now it's off to work!

Today's Workout 7/19/09

RUN: 66 minutes, 6 miles, trail run, in the heat with hills!
BIKE: 70 minutes, 20 miles, road bike, 17 mph average.
SWIM: 25 minutes, 1000 yards.

Nice easy swim in the pool this morning, after lounging around and watching the Tour De France for about 3 hours this morning. First time out on the road bike in 3 weeks or so, after the wheel rebuild and the training camp trip. Took it easy and settled into a nice pace. After the bike, I showered to cool down and rested for a few minutes before hitting the hot and dusty trail for a 6 miler.
TODAY:
181 consecutive days running
Longest run in a week
Longest bike in 2+ weeks
Longest swim in 6 weeks
Most minutes in a day since 3 weeks ago.
First hot sun mid day 6 miler in a long time, too.
Big day, good day, I'm done!

On The Tour

Lance drops to 4th yesterday, while losing no time. Hincapie narrowly misses getting into the yellow jersey. Today: The Alps, all claims are that this will be big day for the GC riders.

1. Nocentini

2. Hincapie +:05

3. Contador +:06

4. Armstrong +:08

TODAY:

Contador breaks away from the climbers on the final climb of the day. Lance crosses 9th and the race changes face. Clearly now Alberto Contador is the leader.

1. Contador

2. Armstrong + 1:37

3. Wiggins + 1:46

Weekly Totals 7/12-18 & Summary

SWIM: 1 13 minutes 520 yards/.26 miles

BIKE: 6 204 minutes 61 miles

RUN: 7 312 minutes 31 miles

TOTAL: 14 529 minutes 92.26 miles

SUMMARY: Low total minutes this week, due to lack of long run and long bike rides.

Good though I think to have a semi easy week to give this old man a bit

of a rest. Did only 1 swim, which could be a lot better, just got lazy dude.

On a more postive note got some strong runs in on treadmill for power and

speed work. Looking ahead: slowly ramp up the work this week, SLOWLY.

Today's Workout 7/18/09

X 70

BIKE: 32 minutes, 10.5 miles, stationary.

RUN: 51 minutes, 5 miles, road run with Kim

SWIM 13 minutes, 520 yards

Got to go to work, catch ya later!

Stage 13 Le Tour GC Standings

1. Nocentini : Yellow Jersey Leader

2. Contador + :06

3. Armstrong + :08

No changes in the GC, after today's finish of the 13th stage of the 2009 Tour De France.

Today's Workout 7/17/09

In many ways, yes I am a dinosaur. Old school but not so terribly old school. How about old school-evolved? The Jack Daniels running system is scientific, it's old school but it's true science.
I like to be knowledgeable about the science and try to put it to work for myself. I don't feel like I try too awfully hard though. This darn treadmill is getting over on me, I have stated previously how I used to mentally despise running on a treadmill, and I am ever more learning to appreciate it. It's working me hard, when I choose to do so. Cranking up the speed
forces me to work harder and I find that I can indeed work harder when I so choose. I don't often choose to. I started jogging in the 70's. LSD was the thing, no not the drug! LONG, SLOW, DISTANCE. I learned to run this way and it has served me pretty well over many years. Speed work is occasional for me and that's probably okay. I am however doing just a bit more of it lately and liking it. I blame the treadmill and Jack Daniels, not the whiskey, the man made famous by his study of oxygen use, altitude training, the lactic acid process and so very much more critical to the training programs for runners and other athletes. If you run harder but not too hard, a couple of times a week you can really improve yourself, your performance but more important your body's cardio system and this can only be good for us...dinosaurs!

BIKE: 40 minutes, 13+ miles, good strong ride, stationary.
RUN: 43 minutes, 5 miles, treadmill, good hard run!

Stage 12

Nocentini still rides in the yellow jersey.

There are no changes among the top 3 in the GC after stage 12, Nocentini, Contador, Armstrong.

Stage 11 Tour De France

Lance Armstrong...the man.

The man remains in 3rd place in the GC classification. Mark Cavendish wins stage 11 in a sprint finish. Tomorrow a mostly flat stage, soon the mountains of The Alps and this Tour will get exciting for the leaders once again!

Today's Wrokout 7/16/09

Then there are the mornings that follow the days you are tired, often you are now rested and ready to run and run hard and strong. That would be today. Felt good and rested, plenty of sleep last night and woke up feeling good, confident that today's workout would be a strong one. Those positive thoughts first thing in the morning contribute to the days success. Did a good stationary bike ride and followed it up with a power run on the treadmill, not all out, just a good engaging run where the body and mind are working well together above the normal pace. The lights went out in the fitness center this morning while I was on the treadmill, I had to adjust and continue another 2 miles while running in the dark, trying to balance the minds reaction to darkness and panic while telling myself to simply stay the course, I gained control and simply carried on. Upped the pace each mile, while amping it up quite a bit several times over the last mile. Best part of a run? Yeah you got it, when it's OVER!

X60
BIKE: 40 minutes, 12.92 miles, stationary. Half easy, half hard.
RUN: 47 minutes, 5 miles, treadmill, power run.

Today's Workout 7/15/09

BIKE: 20 minutes, 5+ miles, stationary, real easy spin.
RUN: 18 minutes, 2 miles, treadmill, up the pace run.

Late night last night on business. Tired today, just putting in some time...one of those days.
Gotta pull myself up and get through it all.

In tough times of all sorts, one is wise to try to remember and dwell upon good times.
Mind over matter, matters.

Physical exhaustion, notwithstanding. One can at least minimize the drag we occassionally feel.

THINK, ACT, LIVE, BE POSITIVE!

AMBP

ANTI-MONKEY BUTT POWDER

You know you have really made it in life as a blogger when you have been contacted by the good folks over at Anti-Monkey Butt Powder! WTF? you say? Indeed. Yes, the product is real. It seems that this powder has great potential for athletes and all folks who may experience a case of the ...hot buns? Well, they are going to send me some for a trial and I have promised to give it an honest review right here on this blog. You gotta like the logo, stay tuned for the trial results!

The All Star Game

The Major League's first Baseball All Star Game was played in Chicago in 1933. Babe Ruth played and hit a home run. Tonight, 76 years later the All Star game is played once again. The National League is long over due for a victory as they have lost the last 11 of 12, that includes the famous tie game that the commissioner deemed appropriate for whatever bizarre reason. So it's been 12 years without a NL win. With Tim Lincecum of the San Francisco Giants starting for the NL, I am gonna go ahead and predict a NL victory tonight. It was, Mays, McCovey and Marichal back when I followed the Giants every day on the radio and through the box scores printed out on the Sporting Green of the SF Chronicle. Today I could only name a few of the All Stars, I am way out of touch with today's Baseball All Stars. I still love the game though and will be rooting for the National League. Go gettum Timmy!

Tour De France Stage 10:

Stage 10 concludes, Lance rides on...

The breakaway was caught some 1400 meter's from the finish line, Mark Cavendish won the stage in a sprint finish. The GC remains unchanged, with Nocentini, Contador and Armstrong

at 1, 2, and 3.

Today's workout 7/14/09

176 Consecutive days running !

X60

BIKE: 32 minutes, 10+ miles, stationary, solid ride.

RUN: 53 minutes, 5 miles, good run on industrial road route, legs felt good and strong otherwise all the way.

Tour De France Update:

Stage 9: GC

1. Rinaldo Nocentini

2. Alberto Contador + 6 seconds

3. Lance Armstrong = 8 seconds

Stage 9 included the climb of the Col du Tourmalet, there was no real action among the GC contenders on the climb. Today is an off day. Tomorrow the Tour resumes with a few days of flat stages ahead. According to Lance, the final week in the Alps will be decisive for the contenders of the General Classification.

Today's Workout 7/13/09

X50, W
BIKE: 40 minutes, 11+ miles, stationary, easy spin.
RUN: 35 minutes, 3+ miles, road run, easy jog.
WALK: 14 minutes, cool down.

First workout back in the Bay Area and back to work. Not a lot of energy this morning, just putting in some time on bike and run. Hope to re energize today and feel stronger tomorrow.
In the meantime, keep on keepin on. Hanging in, staying the course, moving forward, doing the best you can, .....etc. you get the idea...just one of those days. Be great.

Today's Workout 7/12/09

X60

RUN: 65 minutes, 6 miles at 0420 in La Pine, on the road, dark with breaking light, Kim holding the flashlight, easy jog, final run of the trip. Breaking camp at heading to the Bay.

7 hours and 45 minutes of driving ...we are at the hacienda and back to work tomorrow....

Breaking Camp...

It's been a great training camp/vacation and visit with Kim's folks, Judy and Paul. We did all the 4th of July festivities; parade, fair, bbq, fireworks, rodeo. We played cards and games. We shopped the various shops and stores locally, in Bend and Sisters. We did lunch in Sunriver, and dinner at the Wickiup Sports Pub while catching the Tour De France Re Cap on Versus. We made a trip up to Paulina and East Lakes to view the beauty that is Central Oregon. We had some good times with wii bowling and golf, a few good meals, a lot of laughs and shared the good times all. Judy and Paul headed up and out for Portland late this morning. They have a long trip home heading for Corpus Christi, Texas. Thank you, Judy and Paul for traveling all the way to visit with us here in La Pine for all the gifts and mostly for the pleasure of your company.

Now we have to head out for the Bay Area, tomorrow morning. We spent a good part of the day doing the general chores necessary to close down THE CABIN, and we will say so long to this July Training Camp/Vacation and THE CABIN here in La Pine. We always leave a bit sad, but knowing we will return soon makes it all worthwhile. Here then is the final post for this trip.

Weekly Totals 7/5-7/11/09 & Summary

SWIM: 0 0 0
BIKE : 8 362 minutes 97 miles
RUN: 8 424 minutes 40 miles
TOTAL: 16 786 minutes 137 miles

SUMMARY: Another 40 mile week for running, solid on the bike, having established a good loop route for around 10 miles or more, as a 40 some minute ride on the mountain bike here in La Pine. No swim training this week, will get back to it at the pool back in the Bay, next week.
Solid and consistent week. Staying the course.

Today's Workout 7/11/09

X 70

BIKE: 30 minutes, 10+ miles, fit center, easy spin.

RUN: 51 minutes, 5 miles, road run with Kim.

Stage 7 and 8 Update

Yesterday was the first mountain stage of this year's Tour De France. Contador was able to break just a bit from the pack on the final climb, moving into 2nd in the GC, just 6 seconds off the yellow jersey. Lance drops into 3rd place overall. now 8 seconds off the leader.

Today the mountains came early. a succesful break resulted in no changes in the GC.

Today's Workout 7/10/09

RUN: 67 minutes, 6 miles, easy jog on trail.
BIKE: 42 minutes, 10= miles, mountan bike, road route/loop.

EXPERIENCE RUNNING: THE RUNNING EXPERIENCE

Each run is a different experience. Even though its up every morning and out for a run, the experience varies upon your mental state of mind, your physical being and your emotions.

Sometimes you expect the best of runs and you achieve it, other times its just a slog. Mostly there is a lot of in between the extremes. Living in between the extremes, letting go of the negative things we dwell upon will help achieve a better balance and hopefully most of the time

a better running experience. Enjoy it all.

Tour De France Stage 6 Update

Thor wins the sprint and the stage in Barcelona, Spain. Cancellara remains in yellow, Lance in 2nd in the GC. Tomorrow we go to the Pyrenees for the first mountain stage.

New House Record at THE CABIN!

235

Yesterday a new house record was set on the wii bowling tour taking place in La Pine, Oregon at THE CABIN. Judy Parsons blew the competition away with 7 strikes! The Hall of Fame will be placing a monument in the Sports Room to memorialize Judy's 235 game!

Today's Workout 7/9/09

X70

BIKE: 40 minutes, 14 miles, fit center stationary.

RUN: 60:38, 6 miles, road run with Kim.

Today's Workout 7/8/09

BIKE: 30 minutes, 10+ miles, recumbent stationary at fit center.
RUN: 20 minutes, 2 miles, treadmill at fit center.
RUN: 45 minutes, 4+ miles, trail run.
BIKE: 42 minutes, 10+ miles, mountain bike, loop road route.

Pretty good day for overall minutes at: 137