Pretty relaxed day. Ran some errends (got another spare tube, a new light for my bike in case I can't get a cab in the morning. Did some grocery shopping, and apparently, uncrustables are not available at my local ghetto-a$$ed grocery store. Damn. Wife went to a movie, so I hung out with the boy and we went to dinner and he helped me carb-load. And there was something else....what was it? I know there was something else I did, but I just can't remember what it was.... Oh, that's right...I shaved my legs. What the hell, right? Might as well see what all the fuss is about, and I'm pretty sure it grows back eventually. B: Eggs, biscuits, turkey bacon L: Turkey sandwich w/swiss on ww D: spaghetti & meat ball. Yes, just one. My son ate the others right out of my bowl.

Went to an "Injury Prevention Seminar" hosted by Dr. Jordan Metzl, who's the resident Sports Medicine MD at Triathlete Magazine. He and his brother, who are both multiple IM finishers talked about bike fit--how different adjustments to your bike can correct various injuries, and about injury prevention in general. A few takeaways: --The $25 insoles you buy at your running store are just as good as the custom ones that cost $500 --Strength training is important for injury prevention, and triathletes should do it. Once a week during the season and twice a week in the offseason, ideally. Strengthening your muscles reduces the percentage of the load that the tendons have to bear --Warmup and stretch LIGHTLY before you workout, but most of your stretching should be done following a workout. Still feeling a little under the weather, but better. B: YFG L: dumplings & hot & sour soup D: pb& J

Sigh. Woke up with "flu-like symptoms." And no, it's not a hangover. I considered going home early from work today,but stuck it out. I'm feeling a little better as I type this, but it's definitely the result of being a little worn down, so I think I'll pass on the workout tonight. Another hour of riding the trainer isn't going to matter on Sunday, but a low-grade fever and a headache could definitely throw a wrench into the Century plans. Stopped at Cadence Cycles on the way home to get a gel flask, then realized I have an "Injury Prevention Clinic" at SBR tomorrow night, and they'll probably have a better selection. Realized this AFTER I bought the thing of course. Got a few more gels, also. I'm down to my last mint chocolate Gu. That's sad. B: YFG L: Soba noodle soup w/vegetables S: CLif bar D: ww spaghetti w/garlic & oil

Today was better. Bit of a rough patch at work lately, but noting too awful. Summer Fridays start next week, so that's good news. Dinner tonight with a vendor, and my rep likes to live large, so I know it's going to be good whenever he takes me out. B: Granola L: Sushi D: Oysters on the 1/2 shell (3 bluepoints, 3 PEI) Sirloin steak the size of my forearm, sauteed spinach, mashed potatoes w/horseradish. Bread ppudding w/bourbon sauce. Martini to start, and a nice bottle of Cakebread Cab w/the meal. I could get used to this.