Oldman

I bought one of these....Well it was for the 2nd Generation iPod Shuffle. This picture is for the 3rd Generation iPod Shuffle. Since I get bored swimming laps or in the gulf swimming buoys I thought this might help. It is from a company called H2O Audio that make all kinds of waterproof cases for iPods including a case for the iPod for scuba divers..... why would you need to answer the phone at 100ft below the surface? I'm just saying...

H2O Audio are really nice people. I tried several times to order the case online but couldn't get their site to work. After calling their order line I had a great guy (can't rememebr his name but I think it was Phil) helped me and solve the problem...free shipping and it was here in just a few days.

I used it last Thursday for the first time and again today and I must say it is great! Why did I do this sooner? Now I can listen to Louis Armstrong, Dean MArtin, and Queen while sewimming.

As you know by now (well maybe not) I’m a fan of Joe Friel. He has written the TrainingBible, has some great things on his website TrainingBible.com and has a great blog. While for those of us in Florida the season is not over, this is a good time to reflect on the upcoming final Tri's and the next year's races. Follow the linky Joe Friel's Blog: Seasonal Summary or here is a copy and paste of his post.

Seasonal Summary

Success in sport is just like success in any other aspect of your life. One of the requirements is careful planning. Deciding where you want to go in the future begins with knowing where you have been in the past. Recognizing trends and evaluating what you’ve been doing are both important steps on the path to racing better next year. This process can be accomplished in several ways. Talking with your coach or a trusted training partner is probably the best way. But lacking such people in your sporting life you can still accomplish the same end by answering some key questions. Here are some I often use. Your answers can lead in many different directions. Ultimately, the reason for such an exercise is to give you more focus when it comes to training and racing. It may even help you to decide why it is you devote so much of your life to training.

Here are five questions to answer at the end of your race season and before starting to prepare for the coming season:

1. What was the high point of your season? Why does this stand out for you? Was it what you thought it would be at the start of the season?

2. What was your greatest disappointment? Why did this happen? Is there anything you could have done to have avoided it?

3. Looking back, do you think you trained as wisely and as hard as you could have trained?

4. What is the one thing you most need to work on for next season in order to perform better?

5. What would you most like to accomplish next season? Is it a good stretch and yet within your reach if you do things right?

Friday nite our cycling group The Estero Flatlanders had a fund raiser for the Naples Shelter for Abused Women. It was held at a new wine bar in the Coconut Point Mall called The Grape!

























The important thing is money was raise for a good cause while everyone had fun.

This is where I showered after open water swim this am. I also swim here on Friday's at lunchtime.

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Like Matthew Broderick's character Eugene Morris Jerome said in Biloxi Blues "Man it's hot. It's like Africa hot. Tarzan couldn't take this kind of hot." That's what it has been like here for the past week Africa Hot! Saturday's ride with the Estero Flatlanders from Bad Ass Coffee was a hot 40 mile ride. I stayed with the lead group until the turn around at the hotel then rode back with the rest of those that got dropped. It still made for a fast ride in spite of the Africa heat!

Sunday's training was a brick which consisted of a ride with the Bad Ass boys and girls to FGCU up the two hills (parking garages) then a loop around the campus after which I ride home alone to practice aero position followed by a 5 mile run. Well it was, you guessed it, AFRICA HOT!

Last weaks training

	Swim	Bike	Run
Monday	1400		6
Tuesday	2000		4
Wednesday	1400	25
Thursday	2000		4
Friday	1400	25
Saturday		40
Sunday		35	5
Total	8200	125	17

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