Short little run just to keep legs and feet in shape. - then car to shop

Bike back from auto shop, with extension up to Tramway to get a little seat time. I was late. This was supposed to be at least an hour ride, but I told my sister I'd be back by 8:30, so I split the difference.

Forgot my jersey at the house on my way to the auto shop and had to come back for it. It's funny how 10 minutes here and 10 minutes there all of a sudden add up to a 1/2 hour or more.

If a nation values anything more than freedom, it will lose its freedom; and the irony of it is that if it is comfort or money that it values more, it will lose that too. - W. Somerset Maughm

It seems to me that this is what's happening right now with our government.  It is especially obvious in the health care situation.  Just try to get a medicine or proceedure that the insurance won't pay for.   Doctors just cannot do it any more, even if you have money and offer to pay for it yourself.

Speed work day. run to track on the way to pool. 60% sprints 5 of them. Then 2x880 at RPE 3, with equal time jog/walk for recovery - jog to pool. 880's pace ~ 8 min/mi best pace 6.28.

easy run home after short swim 1.32 mi Pace a crawling 11- 12 min/mi

Got up late - stayed up too late fundraising for MS ride. Short workouts today.

Barely got to the pool for 20 min in the water. Recovery swim today, but I was way short of time and yards. Focused on strong pull. did some catch up drills.
200
400
200
lots of rest in between 1 min plus

not sure how this route was 30 miles the other day and only 27 today. Rode up tramway and out to casino.
Beautiful morning, cloudy, with clouds hanging over the mountains. I actually got sprinkled on a little bit. mostly easy. Coming up Tramway is not easy, even spinning in 1st gear, drops down to about 75 rpm. and it's hard to keep the effort up because it's such a long gradual hill. Would be great to ride with other people.
2700 ft of climbing. Max speed 43 mph.

plus 1 set pull ups

Today:

need to find and buy a pair of new tires, and get the nail out of my front tire.  Sister is here and we have a plan to attack the next level of cleaning out Dad's house.  I looks like our tile guy may be able to start this week - Good news.  The counter tops should go in next week.

Today we're off to Lowes to buy the new vanity for the 1st bathroom to be remodeled.

Then we attack living room book cases, hall closet, then on to the Den book cases.  Starting to think about how to get the furniture out of here.

Easy run over to parcourse, once around then home. took no water or nutrition.

1:48 9.27 miles
Run 9.27 miles to pool. Swim, run 1.62 miles home.
Disappointed that I didn't get to the 12 miles that were my goal for the day, but when I got to the pool, my feet and legs just hurt. I added one mile at about 10 minutes just to get to 9 miles before the swim. Probably cumulative running over three days was just too much. Tried to strike a balance between goals and listening to my body.
Had fun exploring new route. But the last three miles or so were down a corridor next to the freeway. I think after a while I just got tired of all the auto noise. 6 lane interstate - lots of noise. Interesting route, but I think I need to find another way down to the pool from the mountains.

The run home, hurt when I started from the pool, but after a 1/4 mile or so I settled into a rhythm and the hurting stopped.

100 wu
1000
600
100 strokes and push out drills
2x50 fast focus on strong pull
100 cd

We either make ourselves miserable or we make ourselves strong.  The amount of work is the same. - Carlos Castaneda

Up at 4:00 am, out the door at 5:00, pool at 7:00, out of pool at 8:00, WebEx meeting at 9:30. 

Piece of cake, except the meeting is dragging on forever.  Advantage of being remote is that I can work on blog while they're eating lunch. 

Beautiful early morning run from dark through the sunrise through the clouds over the mountain!  Making myself strong running and swimming, making myself happy being out.

Worked on Taormina's drills and strong pull focus.  She's essentially preaching something that I believed anyway.  I suppose I'll have to buy some pull cords though.  And anyway if Yanti uses them then I surely should.

Sister is coming in this afternoon.  We'll drive down to Midland tomorrow to see my kids on stage in the community theater melodrama.  That means no long rides this weekend, but perhaps I can get a run or two in.  Maybe even a visit to the pool, but that's probably optimistic thinking.  Family time weekend at the expense of riding.  Oh well.

Next weekend is the MS 150.  We'll see if I can get a century out of one or two of the days.  I certainly don't have the base at this point.  Oh well.