Nice weekend at Lake of the Ozarks with Steve, his dad, DD and her husband and the two grandkids. Zayli (age 3) was stuck to my hip the entire weekend. Much fun in the pool. I was glad Steve and i were able to get out and mountain bike for a couple of hours on Saturday morning. The Honey Run Trail is pretty rugged with much rock and is the perfect final long ride prior to the Xterra race.
  • 2h 00m
  • 14.00 miles
  • 7.00 Mi/hr

Rode the Honey Run mtb trail in Lake of the Ozarks State Park. Had one very stupid spill where I was indecisive and changed my mind about the line, subsequently tipped over in some loose rock.Steve had a bad crash but is ok, I suspect he may have some cracked ribs. About half a mile from the car, a big rock sliced the sidewall on my front tire and all the sealant in the world could not seal it up. It would have taken longer to fix the tire than to walk back to the car, so I walked it in. Will get a new tire Monday.

We saw what we are pretty sure was a big pile of bear crap in the middle of the South Trail.

We are headed out for Lake of the Ozarks this morning for a short getaway with family. Internet access is sketchy, so probably no BT posting until Sunday night. I'm not good at just lounging by a pool, so there will be some running and mtb involved.

Happy Independence Day to my BT friends!
  • 59m 35s
  • 5.01 miles
  • 11m 53s /Mi

Decent run, did an interval ladder of 2 min, 3 min, 5 min, 3 min, 2 min

  • 1h 19m
  • 20.00 miles
  • 15.19 Mi/hr

Road ride with Mary down the Sangamon Valley trail and back. Nice night, almost cold

Opted to give legs a rest and sleep in a bit. Have some issues with the thumb on my left hand and based on my armchair doctor diagnosis,I would say it's just tendonitis, but it's beginning to wake me up at night. I was able to get an appointment with a good ortho doctor for Monday the 7th, thanks to my PT friend Brenda.

The pool was closed yesterday due to some chemical issues. When I swam at the Y, this usually meant a kid had crapped in the pool, but LA Fitness doesn't allow anyone under 14 in there, so it's probably not a crap situation. Assuming the pool is reopened today I'll swim at lunch and then have a bike ride in the evening.

  • 36m
  • 3.00 miles
  • 12m /Mi

Started off really strong, faded a bit toward the end. Not a bad start to the day, you know?

  • 28m
  • 1312.00 yards
  • 02m 08s /100 yards

Nice lunchtime swim

  • 51m
  • 3.20 miles
  • 15m 56s /Mi

Not a run per se, ended up walking with one of the newbie runners who just wasn't having a good day. Mildly irritated with myself for not referring her to the walking group but oh well, we had a nice visit and it was a pretty, although very hot, evening

  • 15m

side leg raises with band, 20 l/r
clamshells with band, 20 l/r
hip raises, 25 each leg
side step w/band, 50 l/r
pistol squats, 20 l/r
standing hip lifts, 20 l/r

It's Monday but it's gonna be a short week. Yeah for Independence Day!!! We are headed down to Lake of the Ozarks on Friday morning for a quick getaway.

Cut the grass last night and I think I lost a couple of pounds from sweating. The muggy summer days are here. I consider it heat acclimization.

abake's Training Log

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