Sunset from the liani last night. It looked like fire in the sky. 

Great Ride

Today was a ride day. Although I didn't feel like getting out of bed, I had a great ride. I kept it in the small ring and was able to spin at 90 to 95 bpm. On the flat straight-away Tony and I did 25 mph! I felt particularly strong today and the only thing I can attribute it to is using PowerBar Endurance Drink and Recovery drink after training. Even Tony noticed today and commented on me pushing it today. If I had slept better maybe I would have been even better on the ride.

Another Good Training Week

The humidity has been dropping and the nicer weather is coming. While we can't open our doors and turn off the AC, I feel that the cooler weather is just around the corner. Today I was much strong and I think it had to due with the lower humidity.

This weaks totals:

Swim - 6300 yds
Bike 130 miles
Run 22 miles
weights 2 times
pilates 2 times

It's been a hard week I haven't wanted to get out of bed plus I did dinner for my office staff on Friday (12 people) and the a dinner club Saturday (8 people). After 2 days of cooking and on my feet I was really tired Sunday.

I've started using PowerBar Endurance during my training over an hour, which is pretty much every day. the PowerBar Recovery after. I have noticed that I feel a little better than with gaterade and I am not as dehydrated after training. I am continuing on Chris Carmichael nutrition plan and I'm not as hungry as I was especially eating 4,100 calories a day, plus I dropped another pound this week.

Good Week Training

It was a good week training. I feel I met all of my weakly goals except my long run on Sat. I did 8 miles rather than the 13 I had scheduled. But I did have a hard day of yard work after my long run, plus some pool time.

Yesterday , Sunday, was my long ride. Tony and I did two loops inside Pelican Sound then we went out on the road to Coconut Point. On the second PS loop I fell. It was at the turn around and I was just coming out of aero position at 22 mphs and didn't slow down enough. The shoulder was wet from the irrigation so down I went at 20 mph. I bruised my left side and my handle bars are bent slighly. We continued on and finished the 50 miles but I'm sore and have had a little trouble sleeping.

Total w/e Oct. 3:

Bike: 125 miles
Run 18 miles
Swim 6300 yds

Tony and are are going to start getting ready for the Tour de Cape, a 100 mile race Jan 8, 2005 in Cape Coral. Along with that I'm getting ready for the Naples Half Marathon Jan 24, 2005.

Here are this weaks goals.

Bike: 130 miles
Run: 22 miles
Swim 6300 yds
Weights 2xs
Pilates 2xs

Jeanne the windy hurricane!

It started Saturday night at about midnight, the howling wind! More wind than rain and I was hoping to fill up the pool! I had a sleepless night with all the wind. Finally when morning came it was still blowing and raining so I couldn't do my long ride. It's times like this I think of a trainer for the garage but rainy mornings don't happen that often. I slept in and got up at 10 since I didn't sleep. Low and behold there was a newspaper in the driveway. So I had a relaxfull morning. But I did feel guilty for missing my training. By Sunday afternoon it was nice enough to take a ride (in the car) to survey the damage that Jeanne caused. All-in-all it looks like we survived another major hurricane!

Today (Monday) I rode with Tony. When I started to leave the heavens opened to a downpour, so I had to wait a few minutes. It must have upset my routine because I found that none of my data was recorded because I didn't start the computers. Ugh! I do know I went 21 miles and had a top speed of 25 mph. But other than that, nada!

Totals for the weak:

Bike 70 miles
Run 15 miles
Swim 4,200 yds

Goals for the weak ending 10/3:

Bike 135 miles
Run 30 miles
Swim 6,300 yds
Pilates 2x's
Weights 2x's

Now that I don't have to go to Orlando this week and hopefully no hurricanes I think I can get back on track.

Catching Up

Since last Thursday a lot has happened. Joanne has had the flu and I've been trying not to catch it. Friday I did my normal 20 mile ride with Tony and I felt pretty good. We were suppose to go to Orlando for 4 days leaving on Sat but with Joanne ill, I thought it best that she rest on Sat and then take a leisurely ride up Sunday afternoon for her conference Monday and Tuesday. I was able to get a short 5 mile run in on Saturday and a 11 mile bike on Sunday.

So the weeks totals look like this:

Bike 86 miles
Run 15 miles
Swim 3300 yards

Not what my goal for the week was.

So knowing that I was going to be away Monday and Tuesday here are my weaks goals:

Bike 125 miles
Run 35 miles
Swim 6300 yards

I was able to ride a stationary bike at the Hotel on Monday and Tuesday as well as run on a dreadmill so I did 10 miles on the bike and 5 miles on the dreadmill each day. Today was a ride day. It was dark when I left the house and had to use my red blinky light. It fell off the saddle bag twice during my ride. That kinda messes up the ave speed. It was a pretty nice morning the humidity was less and there was a nice little breeze.

Weather
Sky Clear
Temp 74
Humidity 70%
Winds East 5 knts

Course: Pelican Sound Loop
Ave Speed 16.5
Max Speed 22.7
Distance 20 miles
Ave HR 130
Time in zone 3 56:40
Ave in HR in Zone 3 133

I've been riding in the big ring but still trying to keep a 90 BPM candence. So far it seems to work. I've also tried to each more as Chris Carmichael suggested in his book. I seem to have more energy.

Thursday Ride

I didn't feel like running this morning, I plan to run tonight. So I rode my bike. Stephen who lives across the street from me, rode with me today. He has a nice Specialized road bike with aerobars. Once again I had the Old Steel Monster. Since I'm twice Stephens age, I was a little concerned about keeping up and also having the Old Steel Monster! But I guess he isn't riding very far in his training program since he coaches a local high school cross country team. During the first sprint he dropped me but the other three sprints I dropped him. I thought not bad for an oldman on an old bike.

I had a comment from Coach Dan (see comment below) telling me it's not the bike but the fitness of the rider that makes it happen. Well having ridden the Old Steel Monster now two days and feeling like I could still "hang with the boys" I guess Coach Dan is right. Thanks Coach!

Weather
Sky - Partly cloudy
Temp 76
Humidity 89%
Winds Light SSE

Training
Pelican Sound Loop
Distance 21miles
Ave Speed 16.9
Max Speed 24.5
Ave HR 142
Ave HR in zone 3 139
Time in zone 23:54

Wednesday on the Steel Monster

Yesterday I took my bike, Roo, to the bike shop to get the rear brake cable and the cadence meter fixed. They were quite busy even though it is "off-season" here in Naples. Glen said it would be Thursday before Clint could get to my bike. Ugh! While I was at the bike shop I looked around to see what Clint had on the floor. It looks like he is no longer selling Giants and Quintanna Roo's because all he has now are Trek bikes.

Since Roo was in the bike shop, I had to ride the Old Steel Monster. So last night I made a few adjustments, lubed the chain and brakes. This morning I was dreading riding the Old Steel Monster as I pumped up her tires. She seemed to do ok with no squeaks or complaints. When I met up with Tony I told him he should go on ahead without me since I was going slow and would hold him back. He said what do you mean slow your doing 18.5 mph! I looked at the speedo and he was right! I was surprised since I felt like I was going slow. It was a little windy because of Ivan off shore by 200 miles, but I was able to kept up with Tony, although I think he was holding back on the straight because of going into the wind.

So here's today's totals:

Weather:
Sky Partly Cloudy
Temp 74
Humidity 68%
Wind: SSW 12 kts

Distance 21 miles
Ave Speed 17.2
Max Speed 23.0
Ave HR: 138
Time in Zone 3: 54 min
Ave HR in zone 3: 137
Overall time 1:14

Another Tuesday

It has been a rather blah day! The sky is overcast with of and on sprinkles. Joanne had a really bad cold yesterday and against my protests she went to work anyway. Actually it was a conference she had to attend. So I got up later than usual and missed my run. I hope to run 5 mile tonight.

I took my bike into the shop to get the brakes fix. He said he was really backed up an it would be Thursday before I could get it back. Ugh. Tomorrow I guess I'll ride the old steel monster.

Missed Ivan

Ivan was suppose to be here today but it looks like he will be moving west of us by about 200 miles. Ivan will not be missed! I was able to get a 25 mile ride in today and since I thought Ivan would ruin my ride, I was happy to get it in. Now all those people who boarded up their homes will be able to take down the boards.

Saturday I swam at the pool folowed by a run. I felt like I was getting into a good stroke when it was time to turn around. I guess it's time to go to the big pool at the college. The pool at FGCU is 100 meters.

Sunday's ride was quite a disaster! Tony noticed my rear tire was soft at 12 miles even though I had pumped it up before leaving the house. So it was back to the house where I found the stem was leaking. As I took the rear wheel off to change the tube, I found the rear brake was "frozen". I had been riding with the brake on for I don't know how long. After putting the new tube in Tony and I worked on the brake. Then the cable broke. So off we went to finish our ride but I have no rear brake. At 20 miles Tony got stung on his stomach by a bee. Then about 2 miles later, a bee got into my helmet and I got stung on the head! Then at 25 miles on the straight section where we try to go fast as we can, I got dropped from Tony's wheel lost my concentration and rode off the road. Fortunately, I was able to maintain control and get back on the road but I was upset at myself. Tomorrow I have to take the bike to the shop, they're closed mondays.

Here are this weeks totals:

Bike: 105 miles
Run 20 miles
Swim 3,000 yds

I got weighted Saturday as well and I lost another 2 lbs. Only 30 more to go!

The New Florida Postcard

Some one sent me this new Postcard. I feel like the clouds of doom are following me.

Today our Managing Director and Owner of the Firm told us we are to leave town on Sunday to escape Hurricane Ivan. He made arrangements for the employees and their families to stay at the Radisson in Ft. Lauderdale Sunday thru Tuesday. The Firm will be covering all expenses!

IVAN is on the Way

I just got a call from our neighbor, the community is suggesting evacuation.... Ugh! Where do you go? I don't want to go to a shelter. If you go north you will still get hit. You could go east, but that still doesn't get you away..example Frances.

This storm is on the same track as Charley but bigger that Frances or Charley and is now a CAT 5 Hurricane.

Thursday's Run

I have had a headache for two days now. Since I didn't sleep well and the headache was still on, I didn't feel like running. I did manage to do 3 miles at 9:41 pace...But not the 7 I had hoped.

I just finished Chris Carmichael's book "Food fo Fitness". It has made me question if I am eating enough to support my training. He recommends a balanced diet but high in carbs, which is what I believe. I don't see the need to push protein to the exclusion of carbs. Carmichael recommends arranging your eating to complement your training schedule. If you are in Base Building Stage you should have a nutrition plan that is the same balancing calorie intake with out put but also matching carbs, fat, etc.... It does require some thought and planning to your meals and eating throughout the day. Carmichael is high on Carbs and suggests using a carb loaded drink during exercise... his own I guess. Well we shall see if it works. I'm going to try to increase gradually my intake but still lose 1 lb a week.

They have been paining our offices. Perhaps that is the source of my headache!

Wednesday's Ride

Today was the first day since Friday that I could ride due to Hurricane Frances. Even though it wasn't raining, it was threatening. The sky overcast and lightening off in the distance. I rode with Tony this morning, he met me on the beginning of the Pelican Sound loop but he was missing his helmet, so it was back to his house to get a brain bucket. The ride was un-eventful top speed 24.9 and average speed 17 mph. I've had a headache all day and I'm wondering if I have been eating enough to support my level of exercise. More pasta I guess!

Surf's Up!

We went to Ft. Myers Beach to see the damage from Charley and Frances. The surf was as rough as I have ever seen the Gulf. The winds were strong as well. We saw many homes damaged and destroyed from Charley. Any homes that had tarps on them were blown off by Frances and now are getting wet.

I feel out of wack! I haven't been able to ride since Fri due to Frances. Did the dreadmill thingie Sat & Sun, had to run instead of ride Mon because of Frances still hanging around with winds at 25 mph plus.

Today I started on my run and the heavens opened with a heavy downpour, lightening and thunder. I had to go back to the house to drop off the GPS and MP3 player.
It's along way to say I got 6 miles in thru the rain. But I feel like my schedule is all out of wack....plus I've not eaten right since fri so I don't have energy...I haven't slept well because of Frances waking me up...and now I learn the pool is closed due to Frances!

Totals w/e 9/5/04

Swim 3,000 yds
Bike 80 miles
Run 20 miles

Goals w/e 9/12/04

Swim 3,000 yds _ pool is closed
Bike 100 miles
Run 25 miles

Ride and Hurricane Prep

We are getting ready for Frances. She is across the state in the Atlantic but there are people that have left Miami to come here. The roads are crowded and there are no vacancies in any hotel or motel. The Tecco Arena (a local hurricane shelter) had 500 people this morning. Our office building is closing at 3 pm to get ready. So we have to leave at 2:30. Last nite I took in the furniture off the outside part of the liana. I'm hoping I will not have to move the furniture from the covered part. My boss wants to go play golf this afternoon since we have to close. He thinks we are going to miss the storm.


This morning was a ride day. While I was tired and my right leg ached a little I was able to get in the 20 miles. On the second pass along the straight-away, Tony pulled for the first half and then I did the last, we saw 27.01 mph. I wish I could maintain that pace throughout the ride.

WEATHER
Sky: Clear
Temp: 74
Humidity: 72%
Winds: 10 kts ENE

TRAINING

Course: Pelican Sound Loop
Distance: 20 miles
Ave. Speed: 17.9
Max Speed: 27.01
Ave HR: 102
Time in zone 3: 32
Ave HR in Zone 3: 135
Overall Time: I goofed with the watch again

Yesterday was a run day

Course: Golf Course
Distance 7 miles
Ave Pace 9:32
Ave HR - I goofed on the watched again

We are planning a 50 mile ride on Sunday and a 12 mile run on Saturday. I don't know what will happen with Frances coming. I can always run, even if it is on a dreadmill at the fitness center. But riding may be a problem.

Ride and Yesterday’s Run

Yesterday I did my run but I felt bad. It was very humid and hot 79 and 90% humidity. I did 5 miles the Pelican Sound Loop and was hoping to do 7 since I missed running on Saturday. I felt so bad I didn't write about my run.... I did see a nice snake.

Today was a ride day. It somehow seemed cooler out. Perhaps fall is in the air. I caught up with Tony and we shared pulling duties. It was good to see on the straight-away he pooped out and I had to pull until I was breathing heavy and pooped.

WEATHER

SKY: Clear - bright sunshine at sunrise
TEMP: 75
HUMIDITY: 80%
WINDS: Light E -SE

TRAINING

Course: Pelican Sound Loop
Distance: 22 miles
Ave Speed: 17.9
Max Speed: 25.8
Ave HR: 135
Time in Zone 3: 43:30
Ave HR in Zone 3: 135
Overall Time: 1:09:16

Weekend Fire Destroys Landmark

The Burnt Waterloo Station Mexican Cantina

Saturday night, when no one was looking, the Waterloo Station Mexican Cantina burned not quite to the ground but almost! Here is what is left of the building. Was it lightening or gasoline?

More of the Burn Coffee Bar 

Coffee Bar 

Bar 

They're back

Today it took me 1 hr 19 min to go the 19 miles to work. Between the construction on 41 and the tourists it was bumper to bumper traffic. Ugh! I guess season is starting early.

I did get to ride on Sunday even though I was tired from golf on Saturday (see below). Tony and I rode 30 miles with and ave pace of 17 mph. We did the Coconut Point ride and of course we stopped at Pelican Landing for a snack and to watch the boats. I was quite tired and was happy when the ride was over. I did feel guilty however since Tony went on to do 40 miles.

Here are the totals for the week.

Bike 92 miles

Run 13 miles

I still haven't got back into the groove since my surgery. I need to find time to swim.

Goals for the week:

Bike 125 miles
Run 25 miles
Swim 3,000 yards

Today I rode with Tony. We had a turtle cross the road in front of us...well he was sitting in the road. We stopped and carried him to the other side (good Karma). We were stopped by another cyclist. He wanted to know if he could join us. We told him yes but then after Tony and I rode away we realized this guy was about 25 and real fit. As slow as we go he may not want to ride with us or we may regret inviting him to join us.

WEATHER

SKY: Clear - bright sun
TEMP: 79
HUMIDITY: 90%
WINDS: Calm

TRAINING
Course: Pelican Sound Loop
Distance: 25 miles
Ave Speed: 16.0 mph
Max Speed: 24.1
Ave HR 122
Time in Zone 3: 52:30
Ave HR in Zone 3: 133
Overall time: 1:22:08

Saturday Golf at Tiburon

Joanne teeing off at Tiberon!

Joanne drove the green at 13!

Saturday we played golf at the Greg Norman designed golf course Tiburon with our friends Barbara and Bill. It was a fun day of hitting the little white (or in Joanne's case yellow) ball and chasing it. Tiburon is a beautiful golf course developed by WIC and designed by Greg Norman. It is the host of the Shark Shoot-Out in November. It is on our reciprocal list and Joanne and I have always wanted to play there, so no time like the present.

After golf we had a wonderful lunch in Sidney's Pub with excellent service from Michael.

Mr. Bill...where did my ball go? 

The pro golfer Joanne at lunch in Sidney's Pub 

Lunch with Barbara & Bill at Tiburon

TGIF -Bike Day

Today it was a late start to my ride. I didn't want to get out of bed and stayed there until the last possible moment.

Weather

Sky: Clear
Temp: 74
humidity: 90%
Winds: Calm

Training

Course: Pelican Sound Loop
Distance: 20 miles
Ave speed: 16.2
Max. Speed: 25.6
Ave: 133
Time in Zone 3: 43:08
Ave in Zone: 137
Overall Time: 1:08:14

I remembered to stop my watch at the end of my ride! Tony and I had a good sprint on the power lines. We were doing 25+ at times. I wish I could do that consistently.

Run Day

When I went to the surgeon's office yesterday I saw a man waiting outside with parrot on his shoulder. This is the third person I've seen with a parrot. Does that make him a parrothead?

The surgeon said that everything is ok. I can start my full activities...Little did he know I already have! I am glad that this tumor was not cancer again!

Weather

Sky: Clear
TEMP: 76
Humidity: 94% ugh
Wind: Light easterly

TRAINING

Course: I made it up as I went along
Distance: 7.1 miles
Pace: 10.36
Best Pace 9:09
Ave HR 133
Time in Zone: 48:08
Ave in Zone: 135
Overall Time: 1:24:15

It was very humd which made it difficult to run but I got it done and I used 2 bottles of water and one of gatorade. I did stop at the River Club fitness center to fill my water bottle. It was just as hot inside as out and at least there was a little breeze.

Bike Day

This is the second time I'm writing this update. The first time blogger crashed and failed to update. all my data was lost! UGH!!!!

I felt good this morning. No aches and pains. My resting hr was 36 bpm and that was after walking around the house for an hour!

WEATHER

SKY: Overcast with lightening in the distance
TEMP: 78
HUMIDITY: 84%
WIND: Clam

TRAINING

COURSE: Pelican Sound Loop

DISTANCE: 22 miles

OVERALL TIME: forgot to stop my watch

AVE SPEED: 16.6 mph

BEST SPEED: 23.7

AVE HR: 119 bpm

TIME IN ZONE 3: 29:44

AVE HR IN ZONE: 138

AVE HR: 119

I have an appointment with the surgeon today. I guess he will drain more fluid from my surgery site.

Run Day

I have resumed my regular training. Today was a run day and I felt pretty good. Just a little soreness from yesterdays ride.

Weather:

Clouds: Bright Sun
Temp: 78
Humid: 79%
Winds: Calm

Training:

Course: New- South Hills to Pinehurst to River Club to Home
Distance: 6 miles
Overall Time 1:09
Ave Pace: 12"
Best Pace 8'58"
Ave HR 131
Time in Zone 45'22"
Ave HR in Zone 136

Sunday Lunch at Pelican Sound Golf and River Club

We decided to have lunch at Pelican Sound Golf Club. I had a hankering for a fried grouper sandwich. Since I biked 35 miles and had only a Power Bar and water, I felt I had room for a half of a sandwich (yes I'm still trying to lose weight). Even though it was hot outside (91), we sat on the porch under a ceiling fan. It gave us our favorite view of the ninth hole and the pond with baby ducks. Shannon our waitress was a little stressed that she had to walk so far in the heat.

Joanne ordered the house Chardonnay, which I know is pretty good, and I had a pint of Guinness. We ordered the soup of the day, Italian Chicken and Sausage and split a Fried Grouper Sandwich with kettle chips. Once again the soup was outstanding all it needed was more! The grouper was fried to perfection and splitting for us works very well for us! Also I don't over eat.

View of Pelican Sound's Lake Course 9th hole from our table. 

Saturday Dinner Vincenzo's on The Bay

I took Joanne to Vincenzo's on The Bay for a belated birthday dinner. Vincenzo's on the Bay is a quaint Italian restaurant on the backwaters of the Estero Bay. I called ahead to reserve a table so we could have a view of the Estero Bay. I told the hostess that it was a special occasion and wanted a view. Of course she explained that even though you have a reservation, the window tables are on a first come first serve basis.

Upon our arrival we were greeted by the hostess. I reminded her of my reservation and request for a window table. Katie lead us into the main dinner room with a wonderful view of the Estero Bay. She lead us to a table in the middle of the room. I once again asked if we could have a window seat (I could see 2 empty tables). She explained that there were none available. I pointed to a table for 6 and asked about that one. No, she explained, that was for large parties and it was Saturday night. Then I point to the table for 4 and asked about that one. Oh certainly I didn't see it, was her reply! We got our window seat at alast. Perhaps a tip would have helped?

As we were seated the waiter came with a grater in hand and asked if we would like some grated cheese. I said I have nothing to put it one and he proceeded to grate the cheese onto our bread plates ? What is up with that? I asked for a House Chardonnay for Joanne and a Kettel One one the rocks for me. While I looked at the wine list. The waiter explained that the Chief had a nice House Chardonnay for $20 a bottle. Since I am sketchily of those kind of offers I asked for a taste of the wine. He brought my Kettel One and a "flight" glass of the Chardonnay for Joanne to taste...well it was a good thing we tasted because it was very pale in color and biting to the taste with hints of a poor quality Chardonnay. I requested a glass of Kendall Jackson for Joanne. The surprising thing was when the bill was presented there was a $.50 charge for tasting! I ordered the Brochette as an appetizer and continued to peruse the wine list.

The waiter brought our Brochette and we ordered our courses... Grill Chicken over Spinach Linguine with red sauce for Joanne and Crab Ravioli in a Saffron Cream Sauce for me. I ordered a bottle of Chanti for the wine list and requested that it not be served until the main course was presented. The Brochette has a nice balsamic vinegar reduction drizzled in on the plate. It went very well with the field greens on the plate but as you picked up the brochette it was all over your hands and then your napkin then every where! I'd leave off the drizzled decoration.

As we ate our appetize the waiter appeared with red wine glasses and the bottle of wine I had asked to be served with the main course... Oh well I guess it can breath a little. I tasted the Chanti and it was a very nice selection (#401 on the wine list) for $28. Just $8 more than the swill house chardonnay and worth the money!

Since I like water and bread with the dinner and noe was presented by our waiter as the busgirl cleared the appetizer, I asked for water. As the main course was served I asked for bread.

Joanne's Chicken over Linguine became the topic of our discussion as Joanne said it tasted odd... not bad just odd. I took a taste and determined the chicken had ben marinated in lemon juice then when it was tossed with the tomato sauce the acids clashed. Each would have been excellent alone but together ugh!

My ravioli was excellent and that evidence of saffron was seen on the sauce a some of the threats had not dissolved. It was time for bread and I asked a second time for bread. The bread present was warm but uncooked in the center or at least very doughy but then some people like it that way.

I felt that it the waiter and bus staff were in a hurry for us to finish dinner and "turn" the table. Since I like to enjoy my meal I was sign for us to eat slow and enjoy, which we did. We watched the storm come up the bay (see pic below). There were plenty of empty tables since it is not season so we felt comfortable with a relaxed dinner inspite of the hurry.

The General Manager Sean O'Kourke stopped at our table to say hi and ask about our meal. Joanne explained her surprise at the odd flavor of the chicken. He was surprised since it is a very popular dish. I suggested that the Chief not use to acids together dishes together he was taken aback.

We ordered coffee and a cannoli. Both were excellent.

As we left the resurant we were pointed to the owner "Eddie" and told to explain our tasting of the chicken dish. Joanne again explained her surprise at the flavors in the chicken dish and I suggested that the lemon used on the chicken was to overpowering. "Eddie" was gracious to invited us to come back to sample some of his creations.

All in all it was a very nice night out with a great view of the storm. Next time I want to try the gnochi with a gorgonzala sauce and soup. I just hope I can great some bread with the soup

I never did find out why the waiter grated the cheese on the bread plate. Other parties when seated were not given cheese. Just one of those mysteries!

A Storm is brewing - as we dined a storm came up. 

Vincenzo's on The Bay - the view of Estero Bay from our table. 

Joanne at our table

Catching Up

Since my last surgery it has been hard to get back into my training schedule. I have been unable to swim until last Friday (Aug 20) when the stirry strips came off. I have a nice big scar (can I get a Purple Heart?). Also in that time frame was hurricane Charley which disrupted things as well. The streets are now pretty much clean of tree limbs.

Tony and I did our long ride on Sunday. As usual we stopped at Pelican Bay's dock for our snack, a Power Bar and water. The dock was total destroyed by Charley.

Here are the totals for week ending Sunday Aug 22 Totals:

Bike 95 miles 5 hrs
Run 11 miles 3 hrs

Goals for this week:

I am keeping my bike days to Monday, Wednesday Friday and a long ride on Sunday so I can get more time on the bike. I have felt some of the aches and sore muscles of this schedule already. I plan on seriously start swimming again.

Monday - Bike 20 miles Swim 3,000 yds
Tuesday - Run 5 miles Pilates in pm
Wednesday Bike 25 miles Swim 3,000 yds
Thursday Run 7 miles Pilates in pm
Friday Bike 25 miles Swim 3,000 yds
Saturday Run 12 miles
Sunday Bike 50 miles

Bike 120 miles
Run 24 miles
Swim 9,000 yds (5 miles)
Pilatyes 2 times
Total 12 hrs.

Hurricane Charley

Hurricane Charley
This was taken during the worst of the storm. We lost some trees (4) and 2 roof tiles. There are many people who lost everything and are now living in a shelter near our home.

Hurricane Charley!

The world of Southwest Florida is going crazy with preparation for Hurricane Charley as evidenced by this Mercedes wagon with plywood on the roof parked in our office parking garage.

I stopped on my way into the office to fill my spare propane tank only to find a line of 15 people ahead of me. When I left the line had swelled to 20! Everyone is getting ready for Charley who will be a Cat 2 hurricane when his eye passes 15 miles off our coast... about 16 miles from my house. I'm removing the furniture from the liani and filling the bathtub with water (to flush the toilets) and I got plenty of bottled drinking water. We are closing the office today at 2 pm and all day tomorrow.

I just found out that there is a manatory evacuation from Sanibell Island and Marco Island..... kewl.

Is it time for a party?

Stitches Removed! and fluid too.

Stitches Removed! ..and fluid too!

Yesterday I saw the surgeon. He removed my stitches then with a needle (see the bandaid above) removed 10oz of fluid. Ouch! I can't swim, play golf or the violin for 2 weeks. The good news is that there was no cancer. The growth was a lymphoma. He did say it was the second largest he has ever removed and was beneath a muscle. That why it's black and blue.

Today was a Bike Day.

This morning was a little cooler than usual and I didn't have Tony to slow me down today. He had some lame excuse as to why he could ride today.

Weather
Partly Cloudy at 6:40a
Temp: 74
Humidity: 72%
Winds 6 knots SE

Training
2 Loops plus 2 miles Pelican Sound Loop
Ave Speed 16.4
Max Speed 25.4
Ave HR 133
Time in Zone3: 46:36
Total time 1:01:31

Seeing the Surgeon Today!

Bad picture of my stiches

I am going to the today for my post-op visit. Hopefully the surgeon will remove the stiches from the 12in incision. Also I have noticed lately that there is a lot of fluid where the growth use to be. What's up with that? The other questions are: "Can I start swimming again and can I use sunscreen over the incision? And of course is it cancer again?" I guess they would have called me or the oncologist if it was cancer/melanoma.

Today was a run day but I didn't feel like running. I did the short course of 3 miles in 33 minutes ugh!

Weather
Bright Sunshine - watched the sunrise
Temp 79
Humidity 78%
Winds Calm SSE

RUN
Ave Pace 9'55"
Distance 3 miles
Time in Zone 1:26
Ave Heart Rate 112

Driving Home

Driving home last night I noticed the bend in the clouds!

Fish Story Life's Mystery Solved

Today was a bike day! I feel like it was a good ride. I rode with Tony inside Pelican Sound 2 loops.

Weather
Bright Sun/Clear - I started before sunrise
Temp: 74
Humidity 82%
Winds Calm -from Southeast

Bike
Ave Pace 3:32
Ave speed 16.9
Best Speed 25.2
Distance 19.3 miles
Ave Heart Rate 135
Time in zone 3 42:22
Total Time 1:13

Mystery Solved

In yesterdays post I mention the mystery of the catfish. How in the world would a catfish get in the gutter? Tony stopped to put the fish back into the lake and noticed talon marks on his back. Apparently a hawk, who was seen in a tree nearby, snatched the fish out of the lake. The fish while being carried in the air by the hawk wiggled enough that the hawk dropped the catfish near the mud puddle where he was rescued by Tony. Well done Tony!

Switch Week

In planning my weekly (weakly) training schedule, I've decided to switch my
run days and my bike days. Beginning next week I'll be biking on Mon, Wed,
Fri, and Sun and running on Tues, Thurs, and Sat. My long bike would be on
Sunday and my long run on Saturday. Hopefully this will help in getting
in the longs over the weekend.

Here's what the new schedule looks like:


Mon Tues Wed Thur Fri Sat Sun
Bike 25 Run 5 B- 25 R-7 B- 30 R-10 B-60
Swim 1600 S 1600 S 1600
Pilates weights Pilates weights

Fish Story The Mystery of the Day

Today I decided to run on the streets rather than go to the Fitness Center and run on a dreadmill. I've had it with dreadmill running!

Weather

Bright Sun at 6:45
Temp 78
Humidity 77%
Winds Calm

Run

Ave Pace 10.:20
Best Pace 8:31
Distance 4.887 miles
Ave Heart Rate 132
Time in Zone 3 31:38
Run Time 56:10

Fish Story

I ran 5 miles and along the way I spotted a catfish in a mudpuddle. He crawled out of the puddle down the street in the gutter. Yes it has been raining cats and dogs but catfish? The mystery is how did he get there? This is the second catfish I have seen in the gutter. Did he walk from the lake about 1/8 mile away? He can't get thru the storm sewer and I'm sure he didn't fall off a boat. So how did he get there?

Weakly Totals

It has been a weak week! Since my surgery it has been hard to get back to the same levels in my schedule. I guess I have to look at this time as a rest week. During a rest week my totals are about the same as they were this past week.

I did a 25 mile bike with Tony on Saturday in the rain. We didn't push and I felt tired at the end. We went to Coconut Point, where we stop had a Power Bar and looked at the Gulf. As we coming back we were riding side by side talking going about 18 mph when all of the sudden a roadie passed us doing 23 mph. It was somewhat embarrassing. We did catch him and drafted him for about a while before he turned off. I decided that he was just starting his 5 mile ride that's why he could go so fast past us.


Here are my Totals for the Week:

Bike 60 miles
Run 15 miles
Swim none

My Goals for this Week:

Bike 100 miles
Run 27 miles
Swim 3000 yards

I see the surgeon on Wednesday and I'm hoping the he will give me the ok to swim.

View From My Office

Friday

It's finally Friday! Once again it is raining! It has rained off and on for the past 10 days. I posted a picture above taken from my office window showing the rainy streets of Naples.

I'm looking forward to a long bike ride tomorrow hopefully 60 miles. My bike had a minor chain jump and I had to fix one link that seems to not want to flex. This morning I rode to the fitness center and ran on a dreadmill, ugh! Three miles and I was suppose to do 7. I can't wait until it gets cooler outside.

Hopefully I'll be able to start swimming again. I see the surgeon on Wednesday and get my lab report from the biopsy. I hope there is no more cancer. Now the dermatologist wants to take off more moles. I have some many mole to choose from who know where to begin.

Lunch at LBS

I took my bike to the LBS (local bike shop) at lunch. The mechanic was able to put it right on the stand. The skipping of the gear was from a link in the chain not being flexible. With some lube and a little assist from the pliers it was back to working order. He explained the fine art of degreasing the chain and relubing it. It seems I should be lubing more and degreasing lease. Go figure.

I did get a nice email from the Director of Marketing for Quintanna Roo/Lightspeed. I had writen an email to him regarding my rusty chain. He suggested I lube more. Here's his email:

• Nelson,
  Thanks for your email and am glad to hear that you are happy with your bike, other than the rusty chain. It is tough for me to say something specific without seeing it, but the smartest thing here is to take it to the retailer who can then make an assessment as to whether this is regular wear and tear or whether this is truly excessive.(some regions close to saltwater and high humidity unfortunately aid in the corrosion process) The retailer will then communicate with our customer service department.
  As for the best maintenance, I really re-lube my bike very often and degrease it actually less. (Chattanooga is very humid aswell)
  I hope this finds you well.
  Herbert
  Director of MarketingQR/Litespeed

Thanks for writing back Herbert.... may I have a QR Tequilo Jersey...they look real nice.

• Thanks Herbert Krabel

Surgery

Well my sugery is finally over. They removed the lump from my flank, just over where my kidney should be on the left side but there isn't a kidney there either. The surgeon said the growth was much larger than he expected, about the size of a football. The procedure took 2 hours. I wasn't expecting full anesthesia, even now a week later my throat is sore from the airway they used. Now the waiting game until I get the report from the lab.

It's been a slow recovery. I had hoped I would just jump right back into my training, however I have been rather tired and it is hard to get back to the same levels. Here what I've done so far this week of course swimming is out for now:

• Monday Run Goal 5 miles Actual 3 miles
• Tuesday Ride Goal 25 miles Actual 18 miles
• Wednesday Run Goal 7 miles Actual 3.5 miles
• Thursday Ride Goal 25 miles Actual 15 miles

Today while riding my rear derailer was skipping so it's into the bike shop today. I hope I can get it done and back by the weekend which is suppose to be a long ride.