Good Bye Wilma

OK so it has only been two days but it seems like a year has gone by! I survived Hurricane Wilma.

Friday I broke down the office putting all our puters in the conference room, closing the doors to the offices with windows and sent our staff and portfolio manager to our Atlanta office. Our assistant trader refused to leave town and I decided to stay and ride the storm out.

Saturday was spent getting my home ready for the storm. It showered off and on all day. All the furniture from the liana had to be placed in the garage. Anything that could become a projectile had to be secured, including my plants (herbs for cooking and some flowers). I did manage to get a brief 10 mile run in but it wasn't as long as the schedule called but hey a hurricane was coming. I helped Tony briefly put up plywood on his windows and I chose not to put up plywood on my house.

Sunday was very overcast with it threating to rain all day. There was an erie quite, like just before a big snow storm. The wind was calm. Tony and I did our Coconut Point ride and saw three dolphins. I stopped at 30 miles but Tony continued on for 40. After a brief dip in the pool, I continued on with my prep for Hurricane Wilma. I made ice, got my cooler filled with water and beer and more ice, filled the guest room bathtub with water so I could flush the toilet when the water didn't work. I checked the batteries in the flash light, filled my oil boat lamp with oil and boiled some eggs. When everything was done all there was to do was wait. and wait and wait and wait....

Sunday night at 11 pm was when it all began and begin it did with a heavy downpour that sounded like hail from a winter storm on the glass. The wind began to pick up after having been a relatively calm day. I decided to try to get some sleep before the storm got to bad. I was able sleep until 2 am when the winds began to howl in earnest. My trees in the back yard looked like they were in a Warring blender. There was no sleep from that point on.

At 6 am Monday morning the eye passed just south of my house, 20 miles or so, I was so happy to have the eye pass because of my experience with Hurricane Charlie. During Charlie that backside of the storm was much calmer but not so with Wilma, the WINDS INCREASED! It was then we saw the winds speed pick-up. The winds topped out at 121 mph in Naples. I had my front window begin to leak and three trees went down. Tony (my riding buddy) lost his cage and had water coming in his front door. As the day worn on I kept expecting the winds to die down. By noon the local weather people we saying the storm had passed us but we were still experiencing a 25 mph sustained winds with gust to 40 mph! That lasted until dusk. Most people around me lost electric and phone servcice. Fortunately I had electric but no phone, cell phone or cable. Tony had no electric or phones.

Tuesday saw the dawning of a new day! In our community there were trees down everywhere! Naples was flooded and had no electric, water, sewer or telephones. I worked from my house as much as possible but even cell service was sporadic. Tony, my neighbor from Iceland and help me pull up my three downed trees and we help my neighbor with two of his trees. Tony brought over his frozen food to put in my beer frig. I did mainage to get a brief 10 mile ride in to survey damage to the neighborhood.

Today, Wednesday, it looks somewhat normal. Just a few down trees. Tony and I did our 25 mile ride plus a little to look at the collapsed carports. Yes some people parked their cars under the carports and now had squished cars. By 2:00 pm our office building was opened but we have no water or sewer. I reconnected our puter system and re-started the servers. Surprise!!! every thing works. So tomorrow is a "normal" business day.

Thanks for the emails and notes. Sorry I could answer the phone messages since the neither the cell phones of the house phones work. But eveything works now!

On Her Way - Wilma!

Well it looks like old Wilma will not get here until Sunday. She is planning on interrupting my Sunday morning LSD ride. I hate her already!

This morning was the 7 mile tennis ball run. I started out slow doing the warm-up 2 miles at a 8:30 pace then it was time to have fun with a ball. I tried to push myself this weak. Mile three saw 8:05 and mile four 7:57. At mile five I was ready to stop but pressed on doing mile five at 8:02. The next two mile were just a cool down but when I checked the splits there were 7:55 and 7:40..go figure. I guess I can run faster not using the tennis ball.

I couldn't swim at lunch because of lack of staff at the office so hopefully I can swim on the way home from work.

WILLLLLLMA!

Yup it's from the Flintstones...Willllma! but we are facing a different Wilma. Wilma the Cat 5 Hurricane has Southwest Florida in her sites. UGH not again! We went through this last year with Charlie. Charlie's eye passed 15 miles from my house with 145 mph winds. Yes it sounded like a freight train for 2 hours straight. We lost 100 trees on my street and I was without power for 3 days.






So I'm busy at work making arrangements to fly our staff out to various places (Atlanta, Jacksonville....Etc) and tomorrow I'm taking the puter system apart to place in our safe room. Friday we are giving everyone the day off and I'll be at home securing my house. I think I'm going to stay rather than bug out. I think I have enough beer and ice to make it thru the weekend. After all I can leave my bike.

I had a great time n St. Pete Beach and the town of Pass-a-Grille. I saw a lot of cyclists and runners. It's a thriving TRI town and a lot of the MAD DOGS train at St Pete Beach. I also won a free dinner a the Salt Rock Cafe in Indian Shores.

So it's back to the grind... Today was a bike day 25 miles ave 18.5 mph and tomorrow is a fartlek run with the tennis ball..... last weaks mileage was a mess from my conference....


LAST WEAKS TOTALS

Run 34 miles
Bike 110 miles
Swim 3x's open water swim in the Gulf at St. Pete's Beach

Health Update:

My back has healed nicely..Although I can't see it. I went to the Docs on Monday. They suggested I try to keep it wet...swim more?I've had some back and leg pain this week so I'm taking some industrial strength moltrin. I get to see my brain surgeon next week if Wilma allows.

On The Road Again

OK, I'm not Willie., but I am on the road. I'm in St. Pete's Beach for some meetings. So today I ran the beach then down to the inlet and back. Just a quick 6 miles. Since I have to connect to the web via my Treo it's a slow web, so I'll write more later.

What is it with me?

Why does everybody always pick on me?

OK not everybody but bees! Yup, I got stung by a bee again this morning on my usual ride with Tony. I felt something sticking me inside my jersey on my left side. I tried to wipe/swipe/itch whatever it was away while riding but I still had that stuck feeling. When I got home I had a nice welt.

Coffee Drink & Collie Encounter

You remember our run ins with Coffee Drinker and Collie, it's an on-going battle. So yesterday, on our daily 25 mile ride thru our community, we pass Coffee Drink and Collie's house four times. They live on a dead end street so we turn around at the end and come back two times causing us to pass by four times...you get it?

So as we are heading up the street on our second circuit we are approaching Coffee Drinkers and Collies house with Tony pulling and me dragging my hinney behind. Just seconds before we reach coffee Drinker and Collie's driveway, a pick-up truck in the driveway peels wheels in reverse and goes from dead stop to the middle of the road without stopping. The driver then puts the truck in forward and again peels wheels to drive down the street at breakneck speed! Of course Tony and I are startled at this and hit the brakes to slow from our 22 mph, but had we been just seconds faster the truck would have run us over!

After we compose ourselves, we continued on to the cul-de-sac and turned around to head back down the street when who should appear? None other than Coffee Drinker. Apparently the truck hit the recycling container and spilled it's contents on the street. He was picking up the spilled beer bottles. As we come close to him he looked up and smiled a big grin. Tony told him had we been a few seconds quicker we would have been hit. He just grinned at us! THIS IS WAR PEOPLE! WAR I TELL YOU!

Weakened Update

So this was suppose to be a great training weakend, it didn't turn out that way!

By the time I dragged myself out of bed at 7:30 it was already 81* and high humidity, so Saturday was off to a poor start. I filed both of my fuel belt bottles but I left them in the beer frig in the garage while I did my first section. As I completed my warm up 4 miles, I realized I need to take my bottles with me. So at the four mile mark I stopped at the house and donned my fuel belt.

As I left my house for the second time, I decide to stick with LSD not trying to set any PR's just get-her-done! At seven miles I stopped to refill one of the bottles and noticed my right calf felt twitchy. At the ten mile mark I put some ice on it and added ice to my hat. Unfortunately the 13 miles mark goes dangerously close to my house so...yup I quite at 14 miles. When I got home I quickly showered at my pool shower to rinse the salt and sweat before jumping in the pool, it was then my right leg had a minor cramp!

Sunday was a little cooler so when Tony and I started out on our ride my leg felt fine. We did a loop in our community before going out to test my calf. Everything seemed fine so we headed down to Coconut Point. As we passed the high school they were just finishing up a 10K race and we saw the BOP'ers finishing.

At Coconut Point we usually watch for dolphins, but it started to rain. So we quickly at our Clif Bars and headed out again...in the rain. Fortunately it was just a brief downpour but it was just enough to get us wet. By the time we got to the HWY intersection the sun was out! From then on it was our usually ride taking turns pulling until we got to our community's back gate. By then I was pretty tired so we quit at 57 miles.

Weakly Totals

Run 29 miles
Bike 115 miles
Swim 6,000 yards

Todays 25 mile ride I felt that small twichy feeling in my calf, like before you get a cramp. But unlike Saturday, I did get a cramps, it just feels twitchy. I'm going to eat a couple of banana's and push the salt to see if that helps.

Duck Sanitizing

As I'm driving home from work, boys and girls, I listened to a commercial for a Duck Sanitizing Company. It seems that ducks are full of mold, mildew and germs that can cause all kinds of illness in humans. This company will come to your house and clean the insides of your ducks with a disinfectant that is harmless to the ducks. Imagine having your duck's insides cleaned! Not only that, but they guarentee that your ducks will be free of mold, mildew and germs for one year. ONE YEAR PEOPLE!

Now my duck, like the one pictured above, lives in my swimming pool. He has his own little skimmer house that he can "duck" into from time to time. For the most part I get him out of his skimmer to float around in the evenings, sometimes I even put floating candles in so he can see better in the dark while I sit in the hot tub and drink champagne with guests.

I've never thought about having having Ducky (that's his name) sanitizied! I do scrub him with a soft scrub brush and pool cleaner from time to time but never sanitized.

When Alexander visited me, I bought Ducky two friends at Disney World. Alexander named them Captain and Pirate (it sounded better when Alexander said their names in Italian...now I forget the Italian pronounciation of Capitan and Pirate). Unfortunately Alexander took Captain and Pirate home to Rome to live in his pond and once again Ducky is alone. I never thought about having Captain and Pirate sanitized before they left the States! How foolish!

Well boys and girls learn from this...always have your ducks sanitized.

It rained this morning, to hard for a bike ride so I ran 3 miles to keep loose. Tomorrow is my LSD run of 16 miles and perhaps to the University pool in the afternoon. Sunday is the LSD ride with Tony of 70 miles in the morning and to the beach in the afternoon (Doc's Beach House again). Hopefully this rain will pass and it will be a nice weekend.

Have a good weekend. Best wishes to those racing: April-Anne, Dianna, Susan, the other Susan, and others!

Helmetless Daze

Ok so I'm a little late getting ready this morning for my 25 mile ride with Tony. After all I did get my bandages changed by my neighbor but no massage (RATZ) and I had a lousy nights sleep because turning over on my booboo kept waking me up. Plus it had rained early this morning and the roads were wet so I was getting Roo ready to ride when Tony shows up helmetless! Of all days to ride without a helmet with rain slicked roads. So it was a ride back to Tony's house to wake up his family so he can get into the house to get his helmet.

As we are riding today,we keep wondering as we pass people with dogs, is that the person who complained? Or was it Coffee Drinker?

I get an email weekly from our community, its a community newsletter email. The email tells what is going on this week. Like Happy Hour Friday is buy one get one (BOGO), or the tennis pro is doing Aerobic Tennis Mon- Wed - Fri, mens golf is Friday afternoon....well you get the idea. So there is a special note to remind people to walk/jog/run on the side walks and not in the road. I wonder does this include dog walkers?

We have names for those people we do see....Coffee Drinker, Tippy Toe Runner or the Skinny Lady. Today we saw Smiley I guess he is back from summer vacation. Haven't seen Smiley in 6 months!

Tuesday Thots

Today I.....

...wanted to sleep in but I got up anyway. Maybe its the medicine?
... am suppose to take of my bandages but I can't reach them. So now what?
...ran 6 miles thru the woods in 57:45 and saw a snake. Red and orange snake sleeping or dead.
...was 15 minutes late for work, so I'm leaving 15 minutes early to make up for it!

Today I...

...can't swim at lunch because of my bandages, so I guess I'll sit at my desk and work. ugh!
...got tickets for the White Sox game in Chicago on Sunday..I'm giving them to our Portfolio Manager because I don't want to go to Chicago.
...wondered why I don't get tickets to things I can use like Kona or IM FL or IM anywhere? Even Boston Marathon?

This evening I...

...am going to ride afterwork since I can't swim.
...going to ask my neighbor who is a massuse to change my bandages. May be I can get a massage too.
....am going to wish I had gone to Chicago for the game tonight!

Wild and Rainy Weekend with Collie Update

Hey everyone Holly did great in the Army Ten Miler, lengthened to 11.5 miles. Read her post click here.

Friday was the regular weekday ride of 25 miles. I was uneventful or so I thought until Sunday when the guard at the gate stopped Tony and I on the way out for our LSD ride. Apparently someone complained (Coffee Drinker) that we are riding to fast thru the community. The complaint was that we scared his dog! Kewl!

Saturday was a lsd run. The humidity was down but the sun was still bright. I did my long route thru the woods but at the 6 mile mark it hit me! Diarrhea! When you gota go, you gota go...so fortunately I was near the fitness center and was able to stop in there! That hasn't happened to me in a long time. After a brief stop I was able to finish out my 15 miles.

Sunday was a lsd ride with Tony. We did the Coconut Point Ride with a stop at the Pelican Bay to watch for dolphins. None were seen! On the way to Pelican Landing, Tony and I saw a peleton on 8 cyclist going the other way. I was surprised that there were that many active cyclists around. On the way back we had a strong headwind. We each took turns pulling but it was a hard trip. After 40 miles my legs were tired.

Both days, Saturday and Sunday I wanted to go to the beach to swim. But at 2:00 pm the sky clouded up and a thunderstorm moved thru the area lasting until dusk. It seems we are experiencing rainy season in the fall this year. Go figure.

Today I didn't have my normal run, it was Doctor's day. I had two more somethings removed to send for biospy. This also means no swimming for a couple of days. UGH! They also found I have another tumor growing on my left flank over where my left kidney should be but fortunately I don't have a left kidney., so I have room for the tumor. So I'm going to have to set up an appointment with my surgeon. I wonder if I get a frequently surgery discount? Or surgery miles?

Friday Feature - Holly

This weeks Friday Feature is about Holly from Arlington, Va and of Tri and Be Happy blog fame. Some of you may know Holly, age 35, as a part of the Triathlete Alliance, as a graphic designer for the U.S government or as the fiance of Jim. More important than Holly's training is her daily fight against melanoma. While her goal remains to be an Ironman her main goal now is to beat this disease.

Holly was diagnosed with melanoma earlier this year. Melanoma as you may be aware is the fastest growing form of cancer. Usually found as skin cancer but can spread rapidly to other parts of the body. Her initial treatment included 20 rounds of Interferon (chemotherapy for melanoma). Holy writes in her blog "Interferon Cocktails are a b*tch kids". For those who have had interferon they describe it as having the worlds worst case of the flu ever with headaches, body aches, nausea and constipation.

Holly underwent surgery of her lymph nodes to see if the melanoma had spread....the good news was NO..in other words clean nodes.! The docs then gave her the better side of 50/50 of surviving! But then a few days later the bad news YES it was spreading. The early path report failed to pick up that the melanoma had spread. Holly said at the time:

Because the bastard cells were hiding out up at the top! Sneaky little freaky cancer!

Holly is currently in her 13th week of a 48 week interferon treatment...constant flu! But that hasn't stopped her in her training. This past weekend she ran/walked 15 miles with an average pace of 13 min miles. So don't you complain about your training run! Holly has also maintained her sense humor. Last Thursday she wrote of this exchange:

SHAME ON YOU!!

No, not you darling reader. Shame on the client who walked into the office today and said "Wow are you feeling okay? You look awful!!!"

My response: "Yeah sometimes Chemo does that to you!"

They were very apologetic and I accepted the apology but I felt justified in putting this person in their place. Don't tell me how bad I look because 9 out of 10 times, I am already aware of it but trying to work through it. Being reminded doesn't help!

This weekend Holly with her sister Heather , of adventures of a sufergirl fame, are doing the Army Ten Miler but she is already a winner in my book.

Hang in there Holly you are in our thoughts and more importantly in our prayers. Why not stop by Holly's blog Tri and Be Happy and write her a note.

Ugly Day

Ok maybe I just need to eat some more food? I'm convinced that the goodness or badness of my morning run is determined by what I eat for dinner the previous night. Example, last night I had chicken picata (chicken tenders with lemon juice and capers), couscous (cooked with Oldman's homemade chicken broth) and steamed broccoli, not enough carbs. When I finished dinner I was hungry. For my snack I had a sugar free fudge pop and I went to bed early and hungry.

So this morning called for a 7 mile tennis ball run that was less than expected... 3 miles less. I even left the tennis ball in the garage only to find one on the side of the road. (Someone trying to tell me something?). My legs were DEAD, DEAD, DEAD, and I had no energy. So I cut the run short.

So here at work I had my multi-grain toast with PBJ and a banana...I feel better now!

I'm going to try to swim at lunch and then maybe tonight I'll hit the weights before dinner, tonight is vegetarian (I'm Buddhist on Tuesdays and Thursdays that way I will not eat Aunt Pearl who came back as a .... cow).

What were you thinking?

Today was our usual 25 mile ride. Tony and I were both feeling a little tired so we decided not to really push it. Our first loop was quite uneventful. However on the second loop as we made a right hand turn into a "blind street", meaning we couldn't see around the corner until we actually made the turn, we met two sour faced people walking in the middle of the street. I'm sure we startled them and it cause us to go wide in our turn...But WHAT WERE YOU THINKING? Walking in the middle of the street....

As we continued on our ride we of course went up Coffee Drinker & Collie's street to the end and turned around. As we did a lady in a new caddy was backing out of her driveway. She nicely waited for us. Now keep in mind the speed limit is posted at 15 mph. We are riding 21 mph. Would you believe she accelerates and passes us on the curve... WHAT WERE YOU THINKING? You're on the wrong side of the road doing about 30 mph in a 15 zone ON THE WRONG SIDE OF THE ROAD!

Our ride continues....Now the long straight which goes pass the Country Club up to the River Club and Fitness center where we turn around again. As we pass the Country Club a large green trash truck is pulling out of the parking lot. Tony is in the lead and I am well..He dropped me and I'm bringing up the rear but doing 22 mph. I hear the trash truck behind me so I push a little harder not wanting the smelly trash to be in front of me. I look to my left and said trash truck is at my shoulder passing me (yes he's on the wrong side of the road) when I turn back and look ahead of me there RIGHT THERE is a landscaper truck with trailer STOPPED in the road. Tony has gone around, but coming the other way, IN A HURRAY is a black Volvo. Stopped landscape truck, trash truck, Volvo and me all wanting to be in the same spot at the same time. I passed between the Volvo and the landscape truck but the trash truck laid a patch of rubber trying to stop! So WHAT WERE YOU THINKING PEOPLE?

Just another easy 25 mile ride!

OK pepople here are the rules. No one is allowed on the streets between 6:30 - 8:00 am so Tony and I can ride in peace!

Coffee Drinker & Collie Sighting

I forgot to tell you, gentle readers, of today's sighting of Coffee Drinker and Collie. It was ever so brief and but so rewarding. You do remember gentle reader, our goal is to make coffee Drinker spill his coffee?

Let me take you back to the 2nd and last loop of our 25 mile morning ride. It was there, coming down from our turn-around on Coffee Drinker's street, when who should appear? None other than Coffee Drinker and Collie! We did see Coffee Drinker alone the other day causing some to speculate on the demise of Collie (see you killed Collie. # posted by tracy : 2:45 PM) But alas Collie is ALIVE AND WELL!

Today I believe they were putting something in the re-cycling bin (today is collection day for recycling). Coffee Drink had his coffee and Collie spotted us as Coffee Drinker, not seeing us, was bending over the recycling bin. Coffee in one hand Collie's leash in the other when, yup, Collie lunged forward barking almost pulling Coffee Drinker over! kewl. I think, though not verified, Coffee Drinker spilled his coffee! Double kewl! We did hear damn! Can life get any better?

Fluid Weekend

My fluid weekend started with party a the golf club. No particular theme other than it was Friday...of the usual fluids, Guinness, were consumed along with dinner. I did meet few new people. No single females however... it is hard in a couples community.

My fluid weekend continues into Saturday morning. I pushed the fluids, gatorade, to start my LSD run well hydrated. When I left the house at 6:30 if was already 76* and going to 91*, so I knew I would be in need of fluids. I did my long course which takes me thru the woods and along the golf course, I stopped to refill my bottles at the fitness center and age at the potty house...but the last 3 miles were HOT. I finished up my 15 miles at 8:45 just before the sun really got hot. I have be working on using the shade as much as possible.

After my shower and breakfast, Oldman's homemade banana nut-apricot muffins, I went to Bonita Beach. I had to get my propane tank refilled then over to the beach. The Red Tide, an algae that kills the fish and causes lung irritation in humans, was gone. So I swam at Doc's Beach House for 1:30 minutes. I go into the current for 45 minutes then swim back. Since I was hungry again I ate lunch at Doc's , Philly Cheese Steak and Fries and a pitcher of beer. I spent the rest of the afternoon lazing at home around the pool. I did make a wonderful dinner of grilled chicken and broccoli over pasta in a basil cream sauce with Oldman's homemade bread.

Sunday was my long ride with Tony. Once again I tried to push the fluids to keep well hydrated. We did the Coconut Point ride. There were no dolphins at Coconut Point. On the way back there was quite a headwind which made for an interesting ride. We sprinted several times into the wind doing 1 minute sprints until my legs ached. I couldn't wait to get out of the wind! At the 45 mile mark I went past my house and that was it...I didn't want to go on so I dropped out. In the afternoon I walked 9 holes of golf, I broke 50 (48) but maybe if I played more I would score better. I made a meatloaf for dinner and now have enough leftovers to have for several days!

Weakly Totals

Swim 6,000 yards plus 1:30 open water
Run 32 miles
Bike 120 miles
9 holes of golf (is that really a sport?)

Rita-less Day with Coffee Drinker & Collie Update

Finally we aren't getting any of Rita's feeder bands of rain. Last nite was a perhaps the last thunderstorm and heavy rain. What a big storm! Rita rains on Naples and New Orleans at the same time!

This morning was my first ride with Tony in 3 weeks. Our schedules didn't mesh. So we did the normal loop around our community for 25 miles. Not much to say, he's still fast out of the corners and I could only get to 27 mph on the straight-a-way due to the headwind (from RITA?).

COFFEE DRINKER and COLLIE Update!

As we do our second loop Tony is pulling. Our speed is about 21 mph when ahead I see Coffee Drinker! He's at the bend in the road so we can't see the road ahead. Collie is now where to be found! ...no coffee or Collie. How can this be? As we approach , of course not slowing down, he gives us a WIDE berth! Wonder what happened to Collie?

Weakend Plans

So I plan to swim at lunch today. Tonight is a party at the club, but lately I'm on the wagon because I want to be able to get up early. Saturday is a 15 mile run and an afternoon swim at the beach. However we've had red tide so I may be at the pool. Sunday Tony and I are planning a 4 hr ride...what ever that equals in miles. Sunday afternoon I'm playing cow pasture billiards with .... Sunday nite I'm taking my golf partner to dinner downtown.

Product Review Yankz

Boys and girls, I want to tell you about Yankz! I have been using these in my running shoes for a year. They are simple and they work!

Yankz replace your current laces and allow you to slip your shoes on in the transition area or the garage, lock in place and go. No knots to fumble with or tie.

When you first get Yankz it takes 10 minutes or so to get them right. (READ THE DIRECTIONS) I had to fiddle with them until I was comfortable. But once done you don't have to touch them again. I recommend these for tris and everyday use. Out of a possible 5 bikes I give it 5 Bikes!

Today SW Florida is still feeling the effects of Rita. It's overcast, breezy and rain shower, well actually drizzle. So when I left the house for my Tennis Ball run this morning it was cooler than usual and drizzling. I did my 7 mile loop and had a ball.

Wednesday Brick - in the rain

Today's schedule called for a brick. For those boys an girls just joining us, that is a bike and a run back to back. So the schedule called for a 20 mile bike followed by a three mile run. Since Rita is still hanging around off our coast, there was a slight drizzle when I left the house. It felt nice to have a breeze and the cooler temps this morning even with the high humidity.

The ride was a nice easy spin. I tried to stay in aero position as much as possible and keep the cadence at 90 rpms. My legs felt surprisingly good. I tried to ave 18 mph. As I returned home I thought about practicing taking my feet out of my shoes while riding, but that has never worked for me. So I just unclipped as usual.

I was surprised how good my legs felt for the run. Most of the time I feel a little woggity but today they just felt like a normal run. Since I didn't have my heart rate monitor and GPS on I just timed everything from my landmarks trying to maintain a good pace. The first mile was 9 minutes the second 9:10 and the 3rd 8:45. Not great but I'll work on it.

Once again it's raining and there is some thunder of in the distance so I assume the pool is closed. Maybe I can swim tonight after work.

Tri-Training Tips

I always struggle with setting my own training goals and since I can't afford a coach I read everything I can find on training.. So when I found this artcle on Resistance Training I knew I wanted to share it with you , boys and girls. This artcle comes from Australian Triathlete Magazine (used by permission).


Resistance Training
By Bruce thomas | Photography by Delly Carr
As you come to the first hill on the bike in the triathlon you are competing in, you dig deep and pass the athlete in front of you. Feeling good, you continue up the hill, giving it everything to get to the top of the rise. As you punish yourself, another rider comes past at a significantly faster pace, appearing to deal with the hill effortlessly. Your initial reaction is to think, “Wow, that person is strong on the bike.” If “strong” is the right word, the question is: How do you get strong? The best way to improve your strength is through overload.

to read the rest of the story click here

Rita

Hurricane Rita is not far away. This morning she is suppose to pass over the key then into the open waters of the Gulf of Mexico. We have been getting bans of squalls from Rita. So this morning when I left my house at 6:30 it was 79* and 79% humidity and cloudy. There was an erie silence in the air inspite of the strong breeze. It was the same kind of silence I experienced the morning of Hurricane Charlie.

Today was a run day and on the schedule was an easy seven mile run thru the woods. I'm still recovering from my long run on Sunday, no problems, no pain, just a little tired. So I decided to just maintain an easy 9 min mile pace then the last two mile pick up the pace a little. I stopped at the fitness center at the 5 mile mark to get a drink of water. I started feeling good so the next two miles I did 8:30 and 8 even to finish up my run.

After I showered and dressed and was ready to leave for work the heavens opened up and it started to rain with lightening and thunder. So I guess the lunch time swim is out today. I hope Rita doesn't come to close we still have people living in FEMA housing and others with blue traps on their roofs from Hurricane Charlie.

Weekend Report

I got up early Saturday to beat the heat. To my surprise it was not as humid only about 60% relative humidity and 80* with a slight breeze from the east. Perhaps its the Tropical Storm in the Atlantic?

On the schedule was a 14 mile LSD run. I took the double fuel belt and 1 bottle of gel. I started out real slow and planned to walk thru each water stop, approx. every 2 miles.
So the first mile was 9 mins then I increased to 8:30 for the 2nd mile thru the woods and then to 8 mins thereafter. At the 6 mile mark I stopped to refill the water bottles at the fitness center and then was off again for the lonely section where I rarely see anyone (actually it's the famous straight-a-way). At mile 12 I stopped at one of the potty houses on the golf course to refill the water bottles and I took some gel. The last 2 miles I did at a 7:30 pace, so all in all it was a pretty good run!

In the afternoon I went to the beach for a swim, but ugh RED TIDE! It was horrible on the beach with dead fish and the smell. So no swim at the beach! Sunday was the LSD Bike ride alone! I did the Florida Gulf Coast University loop which allows me to stop at the pool at the 20 mile mark to refill my water bottles, only to find it closed! So I had to stop at the tennis courts for water which was hot! Only the way home I stopped at MickieD's for a cold coke and some water. It was a rather uneventful 50 mile ride. Sunday afternoon I went my community pool which is not the best for laps but I swam anyway. I did balance drills, 3x50 zipper drill, 4x50 underswitch and 2x100, 3x100 4x100 3x100 2x100.

WEAKLY Totals

Swim 7,750 yards
Bike 125 miles
Run 28 miles

Thoughts.

I'm looking for balance in my training. I don;t want to favor any one discipline but I would like to concentrate on one each week or month. So I'm looking into that. Maybe I need a coach?

I'm also looking at doing the Boca Bop Tri in November if my docs will approve. Although I feel fine so I might just do it.

Friday Feature

This weeks Friday Feature is about Naples triathelete Joe Bonness. Joe, age 49, is a very sucessful paving contractor here in Naples. Yet in the world of triathalon Joe is known for 25 age group wins in iron distance races out of 36 trys! He is perhaps best known for the Bonness Triple: In 2003 Joe finished Kona in fourth place for AG 45-49 in 9:45:51. The following WEEK he WON (OVERALL WINNER) the Great Florida Iron-distance Race in Clermont, FL in a time of 9:42:06, and TWO WEEKS later won his AG 45-49 and finished fourth OVERALL in Ironman Florida with a PR of 9:09:18. Boys and girls, that's three Iron-distance races in (count them) four weeks!.

During the week Joe can be seen riding with the NATS (Naples Area Triatheletes). He rides from his home to Clint's Bikeshop (my LBS) and takes part in a easy 45 miles bike down Gulf Shore Blvd to Gordon Drive and back at a 25 mph pace. Joe and the gang have breakfast at the coffee shop next to Clint's and then they do a second ride of 50 miles at 25 mph. Joe says its better to stop and eat so you don't bonk and your muscles don't feel as sore.

You can also find Joe swimming in the Gulf at Laudermilk Park or at his rock quarry with the gators. But the best thing about Joe, where ever you meet him he is really a nice guy! I met him at the LBS. I was there to pick up Roo after she was serviced. Joe was there to pick up a new helmet for Kona. I wanted to hear about his training ideas but he wanted to know about me and how I was feeling, my training, etc. He truely is a great guy. Joe is a dedicated family man, married to his high school sweetheart. Joe also races sailboats.

So boys and girls for our first Friday Feature I wanted to write about a local hero and nice guy.

Product Review

OK boys and girls, I tried a new product on my 7 mile tennis ball run this morning. It's the Halo Protex Head Band. The Halo is designed to keep sweat out of your eyes while exercising. It can be worn under your helmet or worn instead of a cap. Since I sweat heavily, I thought I'd give it a try.

The Halo work great for the first 20 minutes of my run. But of course I had broken into a full sweat only 20 minutes out. Then I noticed I had a flow of sweat running just to the right side of my eyes as well as gathering on my right eyebrow. I wiped the sweat away with my hand only to have it come back. I wiped with my shirt only to have it come back. It began to get bothersome! ANNOYING! I pushed the Halo back on my forehead and that seemed to help somewhat.

Well boys and girls, it cost $12.95 from REI. Would I buy another? NOPE. Would I use it rather than a meshing running hat? MAYBE. How would I rate it? One a scale of 1 to 5 Bikes I give it 2 Bikes.

Bad Weekend Leads to Worse Week

OK I had to go to Philly Sunday for a meeting on Monday. Have I told you, Gentle Reader, how much I HATE TRAVELING FOR BUSINESS! So my long ride was missed on Sunday in exchange for a hot ride on an un-air conditioned US Air flight. To top that off Philly doesn't have air conditioning like those of us in Florida, so I suffered until I got to my hotel. I cranked up the AC in the car and then the hotel until I was cool. UGH.

Monday I did manage to run for about an hour but without electronics, so I don't know distance or speed but I did have tunes to run by. (Garth, Sarah, Randy, etc.) The meeting was long and boring and the flight back was delayed by US Air (no wonder they are in trouble).

So J called, you remember her? She returned my engagement ring because she didn't want to married someone with cancer and a brain tumor. She called to argue...leave me alone when I'm tired of traveling... so Tuesdays run was less than good. I'm convinced I'm just going to be a bachelor from now on. (Unless Tracy has some good martinis).

I have an audit of our numbers (returns of the portfolios) underway, so I'm not happy at work either. Two auditors asking me questions and giving me work to do. Just one of those weeks. Have I told you I hate auditors too!

LAST WEAKS NUMBERS

Bike - 75 miles No long ride
Run - 29 miles
Swim 4,000 yards

BTW - Did you read Chris' race report from IM Moo? Click HERE you will not be disappointed he did a great job in the race, but then I'll let him tell you.

Bee Attack Again!

Can you believe it another bee sting! This makes three in just a couple of months. Last Monday I while riding I got sting in the corner of my eye, the flesh part not the eyeball. So I thot Hey dummy wear your riding glasses that could have been a rock! So today, Tony saw a bug on my leg. Of course I tried to brush it away but it got between my glove and my fore finger and you OWEEEEEE. Now my right hand is swollen and I have ice that I use off and on. It's hard to work the mouse.

Ok brief note. Ride today 25 miles, ave 18.7 mph, 27.8 mph on the straight, one bee sting. Swim at lunch and cocktail party at the club tonight.

Salad

Ok I confess, I eat salad almost everyday for lunch and with my dinner. You know you just can't have enough greens. My mother, before she lost her mind to Alzheimer's, said eat your green vegetables they are good for you. So who am I to argue with my Mother even if she was out her mind!

I fix my salad every morning before I leave to exercise because God knows when I get home from riding or running or swimming I don't have time to do anything but take a shower and hit the road towork. So I have resorted to pre-sliced and diced salads to which I add a few things. While it depends on my early morning mood what I add, usually it is those little grape tomatoes, whole, some baby carrots, also whole and sometimes some cucumber and a red or green pepper, anything to liven up the pre-sliced and diced salad.

I've said all that about salad to tell you, my dear gentle reader, that I went to the store Monday to buy a bag of my pre-sliced and diced salad only to find my stand-by field greens wasn't on sale. Nor was the Italian or the spring mix, all fav's. No the Asian Salad was on sale. Now it's the first time I've seen Asian Salad so I thot hey it's on sale. My Mother always taught me to appreciate a bargain.. I think it was right after she asked me who that man was living with her. I said that's Dad. No she replied, that's not your Dad, he doesn't even look like your Dad. I don't know who he is but I feel sorry for him and let him live with me. You know he doesn't have any family. But I digress to another sorry about the big A. I guess I was left on the door step by the Indians, like my Mother told me when I was little.

So I've been eating Asian salad for two days now. But what made it Asian you ask. Good question O gentle reader. It is nothing more than iceberg lettuce, shredded carrots, a little shreded purple cabbage and OH I FOUND IT TODAY! ONE count them ONE sugar snap pea. Asian my a$$. Well Mr. Dole I ain't going to buy it again. Nope it's back to Publix Salad Mixes.

So today was the tennis ball run day...fartlek for those techies out there. Seven grueling miles in 50:32 . UGH.... Oh yea, I went swimming before I ate my ASIAN SALAD.... No tennis ball just swimming 3,200 yards.

Now about my Father.....

Sore Quads

This morning was a bike day. The weather was warm as usual but not as humid. The next tropical storm is in the Atlantic causing the weather to be wacky.

I did my regular warm up this time remembering how I felt after I jumped in with out warming up. Well it made a difference this time. Tony joined me after the first 5 miles and we were off and running. Since Tony has a road bike, it is hard for me to keep up with him in the turns. So lately I've gone to sprinting out of the turns to gain speed and thus keep up. On our first pass thru the straight-a-way Tony passed me while I was pulling at 24 mph to go on to reach 30.7 mph. (Guess I've got to move the goal to 35 mph now). On the second loop I was determined to keep up with him so as he passed me I dropped a gear and then a second gear one he was in front on me. I was able to get on his wheel and read 27.8 mph.

So as I sit at my desk today not only am I hungry but I have sore quads from sprinting. I hope that's good?

I'm planning on swimming at lunch time and tonight hit the weight room.

Got anything to eat? I'm hungry!

He's Back!

OK I'm back from vacation but I'm swamped at work with catch-up stuff. I feel so behind in my work now. I hate coming back from vaca!

I will post some pics of Alexander when I get a free minutes. Let me just say he is wonderful. He is bi-lingual so we had a lot of fun with word games. Pretty good for a three year old! Also Disney was awesome with a three year old.

My training suffered a little. But Sunday and today I was able to get some regular training in with a long ride of 40 miles and a 7 mile run this morning.

WEAKLY TOTALS

Bike 50 miles
Run 15 miles
Swim 3,000 yards

Hurricane Ride

Hurricane Katrina hit across the state last night and then scooted south of us in Naples. We have been experiencing heavy winds and a little rain. Now, as the morning moves on, the winds have been picking up and are quite heavy.

So today was a ride day. Tthe roads were dry but there was a nice breeze, about 20 mph with guest and I thought this might be a fun ride. Well it was fun! As Tony said it was refreshing! Several times during the ride the wind pushed my bike sideways. I thought Hey this is good training for Kona. We were able to maintain an ave speed of 18 mph for 25 miles but it was hard into the wind.

I'm taking next week off from work. My my Italian grandson, Alexander, is bringing his parents to visit me. They live in Rome, Italy and this is the first time in 2 years that I've seen 3 year old Alexander. It should be fun since I have to speak English to Alexander. He speaks Italian but understands English. We are trying to get Alexander to speak more English. Pictures will follow. Especially since I am taking him up to Disney World on Wednesday.

TODAY IS THE DAY

Tony on his old bike

What a GREAT ride this morning! Woohoo! It was one of those days when everything felt just right. Tony picked me up at my house and we jumped right in riding at 17 mph. So much for slow easy warm up. But I felt good and kept up. At the turns I would sprint to try to keep up with Tony (he is much faster in the turns due to his bike, a Trek Madone).

One the first straight-a-way, remember we are trying to get to 30 mph on the straight-a-way, I was pulling as usual and we were doing 24 mph. Tony was content to sit on my wheel. We went for our second loop knowing that today might be the day.

Coming down Coffee Drinker and Collie's street, we were riding at 23 mph and took the cobblestone turn at our fastest yet, 22 mph! As we went up the next section Tony was pulling at 24 mph until the turn around. At the turn-around d we sip water and switch positions I pull around Island Circle then on to the straight-a-way. Once there I pulled trying to keep a steadily increasing speed. At the half way mark (two red poles) Tony came around me. I had to work hard to get on his wheel. At 27.8 he dropped me, pulling away. Finally at the end we go around a curve and then have to get on a bike path. It was there that Tony announced, and I verified via his Polar speedometer, he hit a max speed of 30.7 mph. A new record!

When we got all done we had gone 25.2 miles at an average sped of 19.7 mph. I felt pretty good. The only thing that would have made it better was if I had hit the 30 mph.

Tennis Ball Run

The schedule called for a fartlek run which means I took my tennis ball. You bounce the ball ahead of you and run to get it. So you have bursts of speed then back to normal pace. After my 1 mile warm up, it was fun for about 2 miles after that it became work. But I finished my hot run of 7 miles.
Perhaps you saw President George Bush and 7 time Tour de France winner Lance Armstrong riding mountain bikes around the Texas White House. Notice in the picture that Lance has a Discovery Channel jersey and shorts just like mine. Check out the mountain bikes.

Hot Hot Hot

It was yet another HOT HOT HOT weakend here in Southwest Florida. It seems we are in the clutches of a hot summer. It was 92 and 94 on Saturday and Sunday, respectively. I read the blogs of people up north like Susan (Finally Running) and Shelly (Ironm4n) and get jealous of the cooler weather. But then I'll make up for it when they have snow.

Saturdays' run was horrible. I found it difficult to maintain my normal pace after the first couple of miles. I did my long route thru the woods hoping the shade from the trees would help. It didn't. At the five mile mark I had to stop and fill both of my water bottles and I took a Cliff shot. After the water stop I have a long section that has no shade and so I got even slower. I stopped again at a golf course bathroom/waterhole and refilled again. I finally gave in at the 14 mile mark. It was just to hot and besides I was close to my house. Maybe I should plan not to pass close to the house until I get to my goal?

Sunday I guess I was still dehydrated from Saturdays run. Tony and I went to Coconut Point to look for dolphins. Once again it was hot. there were no dolphins! I was doing all right until the 30 mile mark. Then the dehydration hit me and I was out of water/gaterade. Tony and I took a short cut home and I logged 36 miles. Tony went on to do 50. So all in all it was not a good weakend.


WEAKLY TOTALS

Bike - 111
Run 28
Swim 4,300 yards

Frogs and Warts

Nancy Toby wrote an interesting piece on Fears and Phobias on her blog. It's made me think about my own fears and phobias.

I'm no long afraid of swimming with the alligators since I did that in the Publix Family Fitness Tri last summer. I also swam in the strong tide at the Escape Ft. DeSoto tri (both tris had warning signs at the start line...Danger No Swimming Alligators in Lake! and Dangerous Currents NO SWIMMING). Since I swim regularly in the Gulf of Mexico, I'm not afraid of a shark attack! So I guess swimming is out.

I'm no longer afraid of hitting the wall..I've hit it so much I bounce off now.

My mother used to say at least you 've got your health, that was before she lost her mind to Alzheimer's. So my one kidney is working fine, I've been cancer free for 6 months, my brain tumor is not growing, and the new tumor on my back is a lyphomia. So yea I'm not afraid of losing my health. I think it's already gone!

So this morning during my 7 mile run, I found my fear. FROGS. Yup a FROG attacked me! As I was running thru the woods on my regular running loop a FROG jump out of the bushes and attacked me. He landed on my shirt and tried to wrestle me to the ground. However, I prevailed and got him off of my shirt. But now I'm afraid I'll get warts. I've washed my shirt and my hands then I took a shower...but warts people. Saturday I'm going to be very careful when I go thru the woods. I want to make sure I don't get mugged again.

No Excuses

So my Timex Body Links watch crapped out.... so yesterday I took it to a watch repair shop along with the printed instructions on how to change the battery. The Master Watch Mechanic said no problem and changed the battery, set and tested the watch and handed it back to me in 5 minutes. So now I can get my Heart Rate, Speed, Distance and various other thingies... So I have no excuses for not improving!

Today was a ride and swim day. I rode with Tony this morning. We did our normal two loop course for 25 miles. On the second loop a panel truck pulled out in front of us, so Tony used it as an opportunity to draft. I dropped off at 27 mph but Tony hung on to record 31 mph...but it doesn't count drafting a truck!

Since I'm swamped at work (I'm looking to hire an administrative assistant if anyone needs a job in beautiful Naples) I'll swim after work.

Weakly Review

The Weakly Totals

Bike - 125 miles
Swim 3520 yards
Run 30 miles

It was a good weekend weather wise. It rained Friday night but somehow the weather gods forgot to have it rain on Saturday and Sunday. I did my long run Saturday morning. Tony and I were able to get our long ride of 50 miles in on Sunday morning. Along the way we saw several other cyclists but no one wanted to join up with us. This morning we did our usual 2 loops for 25 miles at an ave of 18.1 mph.

Sunday on the way back we cross over a golf course by way of an overpass. The only two hills on our route are golf course over passes. I pulled up the hill at steady 23 mph. On the down hill side Tony and I got going pretty good when he went around me and recorded a 32.7 mph. But it doesn't count since he had the down hill to help.

WE INTERRUPT THIS BLOG WITH A COFFEE DRINKER AND COLLIE UPDATE

Yes folks it has been a few days that we have seen Coffee Drinker and Collie, but alas they have been spotted toady and are alive and well. You might remember Coffee Drinker walks Collie on a long leash in the middle of the road while drinking his morning cup of java. Tony and I have made it a game to try to get Coffee Drinker to spills his coffee. Our spilling average is .333. Pretty good average.

Today was like most summer mornings in Southwest Florida. The air was heavy laden with moisture. The temp was 79*. The sun was just making it's appearance in the cloudless sky. The birds were just beginning their morning song. The day had all the promises of a wonderful summer morn!

Tony met me as usual at my home. I had just finished putting air in my tires for the days ride. As we started off we both commented on what a humid but nice summer morn it was, little did we know what lay ahead of us.

We started our ride as usual, just warming up riding at 17 mph for the first 3 miles, riding side by side. No one was around at that hour. Most people in our community are still asleep. We increased our speed and took our usual turns pulling each other. As we pass Coffee Drinkers house on our first loop, there we no signs of life. Not even a light in the window. Tony was pulling as we went by so I could look. As usual we switched and I pulled until the great straight-a-way where Tony passes me to attempt 30 mph...but to no avail today 28.8 mph. We now work our way back thru our first loop and begin our second loop. Now warmed up we are doing 22-24 mph on the straights but slow for turns and stop signs (no we don't stop, there is no one around).

For some reason we got out of our usual pulling routine mixed up and Tony was pulling up the street toward Coffee Drinkers. Usually he pulls on the first loop, I on the second, when as we round the bend in the road who do we spy? None other than Coffee Drinker and Collie in the middle of the road. Tony on his Trek Madone is more agile then me on my Roo at 23 mph gracefully goes into the oncoming traffic lane and I brake and follow falling off his wheel. Collie goes nuts and barks as we pass. AH but there is more!

This street is a cul-de-sac so we must turn around and pass Coffee Drinker and Collie again. Another chance! As we come back towards the duo I notice that Coffee Drinker with cup in one hand and baggie in the other has his foot on Collie's leash while trying to pick-up Collie's doggie poop ( we have a strict rule in the community that dog owners must clean up their dogs poo... good rule). As we pass Collie again Collie goes nuts, tugs on the lease Coffee Drinker in mid poopy pick up moves and drops poopy as Collie starts after us and...... SPILLS HIS COFFEE! Amid the barking we hear DAMN! Was it Coffee or Poop?

So there you have it gentle readers. Just another ride of 25 miles at and average speed of 18.7 mph and one spilled coffee!

Remember the old days....

... when men were real men and women were women? Well my Ironman watch that controls my heartrate monitor, speed and distance and my training life needs a battery. So today I ran my 7 mile run thru the woods without my watch, just like the olden days when people ran without heart rate monitors. It was fun but I feel like I was blind... no time.

It was just like back in the old days ...1978 when I trained with Earl to run the Penn Relays Marathon. We just ran... 20 mile training runs on Sat... total 70 miles a week for 12 weeks...hey I lost a lot of weight...at work people asked me if I was sick.... Now I can't run without watch, heart rate monitor, speed and distance, MP3 player, hat, sun glasses, fuel belt, and a cliff shot or two, or three.... I didn't even have running shorts or a singlet...nope cotton shorts, underwear, cotton t-shirt....and the old Brooks Vantage Supreme shoes.

Earl and I ran in all kinds of weather rain, heat, snow and cool weather. I remember having ice form in my cotton skull cap and slipping and sliding on the ice. Earl was knocked down by a St. Bernard that couldn't stop on the ice and slid into Earl.

The first time I wore a pair of racing shorts and singlet was for the Penn Relays Marathon. It's the oldest track and field games in the US put on by the University of Pennsylvania at old Franklin Field. But the Marathon was Sunday before the opening of the games at Fairmont Park in Philly.

It was the first time I experienced leg cramps... at the 22 mile mark..I guess they call it hitting the wall. A friend of my Larry jumped in the race to pace me to the finish at the 20 mile mark... I cramped and started walking... they ran out of water on the course...no gatorade back then... Larry would say "Look at the old guy ahead, or the girl ahead...ARE YOU GOING TO LET THEM BEAT YOU?" Larry was a Navy pilot waco.

Maybe I'll look for some cotton shorts, I got some cotton tees, and not get my watch fixed!

I DON"T THINK SO>>>>

This Weak in Review

So it wasn't the best week of training. My back still gives me little spasms to let me know I still have a pain in my back! It's also been hot highs about 93* most days with the usual afternoon thunderstorm. This weekend I ran at the fitness center just to get into some cooler air. Sunday's ride was hot, hot, and hot. When we stoped at the golf course bathroom/waterhole to fill our bottles a golfer being smart looked at us and said you guy ride 50 miles or something? Nope I said just coming up on 41 miles at a 19.1 mph pace... he was shocked thinking we just went a few miles. So we finished out at 50 miles.

Weakly totals

Bike .....125 miles
Run......19 miles
Swim.... 2,200 yards
No Plilates/Weights

Death Notice

Panhandle sports fan gets death for killing wife after sex

PANAMA CITY, Fla. A man who said he was angry with his wife because she nagged him to cuddle after sex while he wanted to watch sports on television has been sentenced to death for killing her with a claw hammer.

Christopher Offord, 30 received the sentence Wednesday from Circuit Judge Dedee Costello, who said the brutality of the killing outweighed any mental health issues.

"The defendant struck his wife approximately 70 individual blows after spending a happy interlude with her," Costello said. "Her desire to cuddle after sex does not justify the extremely violent, brutal response of the defendant."

Offord pleaded guilty to first-degree murder in the July 31, 2004, death of Dana Noser, 40, at his Panama City apartment.

He initially confessed to a bartender at a sports bar before being arrested. He told investigators, in a taped interview played to the jury, that he got annoyed when he wanted to watch a sports program and Noser continued to ask him to return to bed with her.

Offord did not speak in court Wednesday but in the past has repeatedly said he wanted a death sentence.

"Prison isn't the issue," he said in June during a jailhouse interview with The News Herald of Panama City. "I figured I killed her so I deserve to die."

All death sentences are automatically appealed to the Florida Supreme Court.

A 12-member jury unanimously had recommended death. The only other option was life in prison without parole.

At that June hearing, Offord claimed he had a history of mental illness since he was 6 years old. He also told arresting officers that a voice in his head told him to kill Noser.

At a second sentencing hearing last month, however, he denied having any mental impairment, saying he had fooled doctors all his life. He said he "just lost it" when he killed Noser and had been thinking about murdering her for weeks.

Costello said his main problem probably was substance abuse. She nevertheless considered his history of diagnosed mental disorders but said it was outweighed by the "especially heinous, atrocious or cruel" way Noser was killed.

"This was not an instantaneous death and it was obviously extremely painful and unnecessarily brutal," Costello said.

---

Information from: The News Herald,

You heard it here on Oldman!

Oldman's Public Service Announcement

In just a few days telemarketers will be given a directory of cell phone numbers that have not registered with the National Do Not Call Registry. This means you will get calls to remortgage your house on your cell phone if you haven't registered! To register go to

National Do Not Call Registry

and register your cell phone number. It is as easy as that!

This was a Public Service Announcement from Oldman's Blog. We now return you to our regular blogs. Had this been an actual emergency we would have instructed you how to kiss your a** good bye.

Melanoma Strikes Again

Perhaps you read or heard about the woman who gave birth to a daughter while in a coma from cancer? Susan Torres age 27 was diagnosed with Melanoma, a very aggressive form of skin cancer. May 7th Susan suffered a stroke , the melanoma spread to her brain, and was placed on life support.

READ the Full Story Here

So maybe now you'll remember your sun screen? Skin cancer is no joke.

WARNING Rant Ahead!

Ok you were warned!

I had a business meeting and lunch across town yesterday. The guy I met with was my age or younger but GROSSLY overweight, by about 200 lbs.! The first thing he said when we met was where do you want to go to lunch? I'd like to go swim but if I can get something that fits my diet I'll go with you... DIET! whats that? he says. But hey I guess each to his own. If you want to eat yourself to death be my guest.

So after lunch I swing by the LBS (Local Bike Shop where I bought my bike 2 years ago, have it services and regularly buy stuff). OK I'm looking to spend some of my bonus you know jersey, shorts, helmet, etc. So I'm greeted by a Hispanic guy who says I'll be with you in a moment...he's talking spanish to a guy try to explain why he needs to buy a carbon fiber Trek and the guy has no F'ing clue what a carbon fiber bike is and prob doesn't need a carbon fiber bike....

So I walk past the beach cruisers... surprised one has gears... and the guy says I can give you a great deal on one of those... I can't contain myself and say DO I LOOK LIKE I RIDE A BEACH CRUISER? and the guy says YES!!!!! WTF? Hey I know I'm old but a beach cruiser?

So I wonder around look at jersey...none my size (GRANDE). I look at shorts none my size (GRANDE). Ok finally the guy comes over to me what can I help you with? I need tubes...presta vales, medium stem with the locking nut please...700cc x 18-24. DUH... the guy looks can't fine them. Looks around some more, can't fined them...then comes up with Schrader valves...nope I need preseta.... don't have them... where's the owner? I asked...Out sick is his reply.

OK one last try... I have Speedplay's that the bushing has come out. do you had a re-build kit for the Speedplays? DUH>>>> You'll have to come back Friday and ask Clint! I didn't even want to ask if I could get my rim trued...

So I drove back to my office and stopped at a competing chain bike shop... 2 tubes, CO2 canisters and check their jerseys, shorts and helmets...NADA. So I called it a day.... now it's surf the web time and forget supporting local businesses.

OK RANT OFF

This morning my timex Ironman watch died...I guess it needs a battery. So I ran blind. But due to my back issues I just did a light 3 mile run....plus it was humid. I'm going to swim at lunch.

O My Aching Back

Some random Thots:

Why can I ride but not run or walk without pain? So I rode this morning 25 miles.

I bought a Bike rack for my garage:



On sale this week at Target for $39.99. Kinda neat and gives me a little more floor space.

I got a bonus this week. Here is what I want buy. Let me know what you think!

1. A new jersey. My Quintanna Roo jersey is torn from my fall in November but I wear it anyway so it needs replacing. I like the Discovery Channel last day of the Tour jersey but I don't want to be a poseur.

2. New cycling shorts. I would like a really comfortable pair with a good pad. What kind do you use?

3. A new helmet - my helmet is scraped from my fall in Nov. So a new Giros is in order.

4. A media PC by HP for my big screen HD TV. It would replace the DVD, CD Changer, VCR and give me TIVO type of recording ability and I can put all my cds on the hard drive. It also decodes Dolby 6.1 for my sound system. It has two tuners so I can use my PIP features too.

5. A new digital camera. Cannon or Nikon. I like both but I have an old Cannon already so maybe my lens would fit the Cannon EOS?

6. Nice dinner at a fancy restaurant. Sign of the Vine or Chardonnay but I've gotta find someone to go with since I don't want to eat alone.

7. A weekend get-a-way over Labor Day weekend. But I don't know where to go... Mexico? Italy? ---that's a week but I have a place to stay in Rome and a car to use plus a scooter.

A penny for your thots!

Weakend Update

Salty Sam's Marina




OK thanks for all the "bee sting' and fat lip jokes. Yes my lip has gone back to it's normal size.

So what else could happen you ask? Well I'm glad you asked because Saturday when I got up I felt pretty good. I did my normal stretch routine and suddenly I felt that all to familiar feeling of a muscle pull in my back. It became so painful I had trouble walking. So no long run..hey I could hardly walk!

My neighbor bought a new power boat, yea know it's not a real boat unless it has sails. He wanted me to go out with he and his wife for a ride. It was a great day for a boat ride, we stopped at Salty Sam's for lunch, toured the boat grave yard and then out ran a rain storm on the way back home. I still have my navigation skills.

Saturday afternoon I decided to get a massage to hlep my back. It was very relaxing but I still had pain when the massuse got done. She suggested some exercises to strenthen that area. By Saturday night my back really felt aweful. I couldn't lie down to sleep and felt uncomfortable sitting. When I finally managed to get to sleep the muscles started to spasm! I woke screaming in pain... So I took so industrial strength ibprofin and had a very horrible night of spasms and screams. I didn't ride Sunday and lazed around the pool. By this morning it was much better so I rode 25 miles but only at an ave pace of 17.8 mph. Hopefully I'm on the way to recovery.

WEAKLY TOTALS

Bike - 100 miles (no long ride on Sunday)
Run - 15 miles ( no long run on Saturday)
Swim - 9,000 yards (no open water swim on Sat)

This is Swell

Yup, it's still swollen! my lip that is.... even Tracy's request to pucker didn't help. So today I took some diphedryl hoping that the lip would go back to normal because when I drink something I drip. Like a baby slobbers... and then I kinda talk funny...and it feels funny... OK enough! The only thing the diphedryl did was make me sleepy at my desk.

Today was an uneventful ride of 25 miles and a swim tonight, I was just to tired to go at lunch.

Bee Attack

It was an eventful ride today with Tony posing as Lance Armstrong in his Discovery Channel jersey and shorts. As you know we try to catch and pass golf carts that are on the way to the golf course. This morning one of the golf course maintenance workers in a gas cart, which is a little faster than an electric cart, was ahead of us. You guessed it, head down, drop a gear and sprint to over take the cart. Only this time just as we went to go around the cart the driver decided to make a u-turn into us! Fortunately I have a loud mouth and yelled YO! which made him stop. Tony went left, I went right and missed an accident.

Then on the final leg of our ride Tony was pulling us along quite nicely at 24.5 when he slowed indicating it was time for me to pull. As I rounded Tony I hit bee or a bee hit me on the lip. So I was trying to maintain speed, control the bike while getting a killer bee off my lip. Well I don't need any collogen in my lower lip. Ouch!



So our 25 mile ride at an ave speed of 18.4 mph ended with a pain in the lip. I'm planning on swimming at lunch and running on the dreadmill tonight at the fitness center.

Food For Thot

Coffee Drinker and Collie Sighting

This morning, after yesterdays brutally hot ride, was suppose to be a light ride of 15 miles. Once again as we went up Tony's street at 19 mph there was Coffee Drinker and Collie walking. This time they were on the side of the road and Coffee Drinker had no coffee! So I guess he learned?

If we don't get a thunderstorm I'm going to swim at lunch and then after work go to the exercise room in the nice cool AC to lift weights.

Weekend Report

HOT HOT HOT....in a humid climate like Florida you expect the heat but not this extreme heat with the heat index above 100*. So Saturday's long run took it's toll on me. I started out with my usual 2 bottle of Powerbar Endurance and stopped at my first water hole at 5 miles I filed up with water. I tried to do just an easy "heat related" pace. At the 7 mile mark I stopped at one of the golf courses "potty houses" and go more water and some ice from the ice machine to put in my hat. That helped for a while but the ice melts to soon! At the 12 mile mark I ate a gel and washed it down with water which gave me a little more energy but I was just doing 9 min miles due tot he heat. I stopped at my final water hole at the 14 mile mark and mixed some PoerBar Endurance with water and drank that down then filed my bottle with water tot he final leg, home at 16 miles. Time 2:45 ugh!

I had a great breakfast and a dip in my pool to cool off but with the pool temp of 90* there is no cooling. So I went to the beach and swam for 45 minute the gulf was 86* so it was a little cooler.

Sunday was the long ride day with Tony. As predicted Tony wore his Discovery Channel jersey and shorts in honor of Lance winnning the Tour for the seventh time! Once again it was a hot morning. We did the Cococnut Road ride and stopped at Pelican Landing to eat a cliff bar and look for dolphins. On the way there I was drafting Tony at 22 mph when BANG I hit a pot hole. Tony never saw it but I found it. We stopped to change my tube and found that I bent my front wheel. We did see two pods of dolphins (2 males and 1 female in a pod). We ended our ride early due to the heat and to watch the end of the Tour. Total miles 45. The wheel is going to the shop on Tuesday...so it looks like I'll be riding the steel monster Wednesday.

WEAKLY TOTALS

RUN 30 miles
BIKE 120 miles
SWIM 9,000 yards, 45 min open water

Friday Fun with Coffee Drinker and Collie

As Tony, now back from his European vacation with his family, and I round the bend in the road who did we meet? None other than coffee drinker and collie standing in the middle of the road talking to pajama man and his dog, mutt. Both mutt and collie are on there long leashes, you know the kind they can be reeled-in or let out. No chance that pajama man and coffee drink would "reel them in" because they are oblivious to us coming at 20 mph. Mutt is moving toward the left side of the road and collie is moving right while pajama man and coffee drinker are standing talking in the middle of the road. Which way to go? Right and tangle with collie whom I'm sure is going to bark and snap. Which way to go? Left and contend with mutt who looks friendly. Tony ever the brave Brit, says in a loud voice with his friendly British accent GOOD MORNING! and begins to move left. This sudden friendliness from the cyclist causes coffee drinker and pajama man to be startled and pajama man begins to reel-in mutt and coffee drinker takes a sip of coffee. But right on cue...Collie goes crazy wraps himself around coffee drinker and then pajama man barking..... as we go by I say MORNING (I'm not British nor am I friendly in the morning) and I noticed coffee drink has again spilled his coffee and I hear DAMN! Mission Accomplished!

As we went to the turn around I couldn't help but wonder what was in store for us as we went by coffee drinker and collie a second time. As we approached the spot of our first meeting both pajama man and coffee drinker were gone...disappeared. Sad no second chances. It was an uneventful ride with the exception of the straight-a-way where Tony on his new Trek Madone once again broke the 30 mph goal.

So today was a 25 mile ride, hopefully I'll swim at lunch and tonight I'm going to a party at the beach. Goals for the weekend are 16 mile run and 1 hour open water swim on Sat and 75 mile ride on Sunday with Mr Discovery Channel Poser, Tony with his Trek Madone and Discovery Channel racing jersey and shorts!

Mango's Last Day

So today is Mango the bunny's last day living at my house, Tony comes back from England this afternoon. Its been a fun time taking care of a rabbit, she loves to run around the liana. BTW some wild bunnies come to the screen and look longingly into the liana at Mango.

Today was a bike day. It was a dryer morning, less humid, than yesterday but less breeze. I did my normal loops around my community. On my second loop, one of my neighbors was driving his golf cart to the country club for Wednesday mens golf. He was quite a far ahead of me when I turned the corner but I thought it would be a good sprint to try to over take him before my next turn. Golf carts go about 16 - 17 mph, so when I passed him doing 26 mph I think they were a little surprised. Well I did say "Mind if I play thru?" So I finished up my 25 mile ride and now I'm looking forward to a swim at lunch and weights tonight. Then Mango goes home.....

BTW No coffee drinker /collie sightings today!

The Otter Day

It was a beautiful morning this monring, although it was still humid! The wind was at 5 kts from the east and the temp was 74*. So it made it a very pleasant morning to run. I did my 7 mile loop through the woods. I'm still a little tired from my weekend so I took it easy just trying to keep my heart rate in zone 3 while maintaining a 8 min pace after my first mile warm up.

The 7 mile course takes me through the woods for about a mile. The developer of our community had an agreement with the state of Florida to maintain as many natural areas or preserves. Our community is bordered by a State Park and protected wetlands. So rather than develop all of the acreage in our community there are many preserves and natural areas. One of these is a mile long path that meanders along the Estero River as a natural buffer and provides an eco system that helps to maintain the fresh water in the river. The trail was a little muddy this morning because of our daily rains but if your careful while running you don't get to muddy.

The path ends with a series of "s" turns to a final bridge over a small babbling brook then up a short flight of stairs to the parking lot of our communities boat launch, fitness center, river club restaurant, and community pool.

It was here as I came around the bends that I stopped short because there were 4 otters playing on the path! Perhaps I made to much noise coming down the path for when they saw me they all slipped quietly into the brook and swam off. I wondered if they could teach me to swim as gracefully as they swim!

I stopped at the fitness center to get some water and continued on to my house thinking of otters!

I plan to swim at lunch time and prehaps hit the weight rom on the way home.

Weekend Update

Hot and humid with afternoon thunderstorms has been the weather forecast for all of last week. I can sympathize with Wil as she complains about her weather. The humidity is always here iin the summer. Heat and humidity is something you have to get use to training in. I remind myself that Kona is hot and humid in Oct.

BTW thanks for all of the notes about my lunch time beach pics. Yes the beach is 4 blocks from my office. One good thing about living here is the beach access. There are many public parks and parking areas that allow beach access. Florida believes that the beach belongs to the residents and not just a few rich people lucky enough to own beach front property. So you can put your beach chair in front of a $40 million home and have the same view.

Saturday was a long run day. I started out early, 6:30 to beat the heat and I took with plenty of water. I set my watch alarm to sound off every 10 minutes to remind me to drink my water. So between the heart rate monitor alarm and the water alarm I was beeping all the time. At the four mile mark my first bottle was empty and at 7 miles I stopped at the golf course halfway house to refill my bottles and I bought a regular coke. At the 10 mile mark I t thought about stopping. Good thing was I wasn't near my house or I would have stopped. I had a gel and pressed on. I continued to push the liquids and finished at 15 miles, hot, tired but not thirsty!

Sunday was a LSD bike alone.
Tony is still in Europe. So once again it was an early start 6:30 am to beat the heat. I bought some gaterade in disposable bottles so I put two in my jersey and took two water bottles on my bike. Maybe I need a bottle launcher on the seat? My goal for the day was to maintain a nice steady pace not getting my heart rate out of zone 2...hr 120 or there about. I did my Coconut Road ride which takes me past the Coconut Hyatt and the Hyatt timeshare then a breif stop a the boat dock on Estero Bay to eat a Clif bar and look for dolphins. I retraced my route to go back north then took Ben Hill Griffin Parkway to Florida Gulf Coast University taking a loop around the campus only to stop at the pool to refill my water bottles. At the 50 mile mark I was beginning to get tired and I noticed my heaat rate going up a little...so I took a gel and downed another bottle of water. I spotted at Mickey D (Drive in Window) and got a large regular coke to put in my water bottle. I drank some coke and I headed south and on to home. I got back to the house at 11:45 and 80 miles later...once again hot, tired but not thristy. I pushed the PowerBar Recovery drink and went into my pool to cool off but with the water temp of 88* so it did little cooling!

I took a nap in the afternoon..imagine that! I was a little tired. I had planned to go to the Boat House to swim but I was just too tired so I went to our commuity pool at 3:00 just before the afternoon storm and did some laps...about 45 minutes.

WEAKLY TOTALS

Run - 29 miles
Bike - 155 miles
Swim - 3k yards plus 1hr 45 min.
Weights - 1x
Pilates - none

Goals for next weak

Plan my swims better to get it done before the rain
Wedenesday brick day with temp swim and bike
Do pilates 2 xs this week


NEWS FLASH NEWS FLASH

I saw coffee drinker and collie this morning. Yes he was drinking his coffee and yes the collie went after me again. I came up behind them and the dog went nuts. Then coming back coffee drinker tried to get a tight grip on the collie...so I think more fun is yet to come!

Lunch Time Beach

I went to Lake Street to swim today. Here are a couple of pics.

Friday Fun

It was cooler this morning or maybe it was just less humidity and it felt cooler. When I left the house for my ride this morning it felt good. It was my regular route, 25 miles around my community or two loops and a little to get to 25 miles. Along the way I met couple on mountain bikes, I slowed down to ride with them for about two miles but then it was back to my regular pace. I tried to concentrate on heart rate and pace today.

Since I have a lighter schedule at work today, I'm planning to go to the beach at lunch to swim. Hopefully I can get away for a 1,5 hours!

Goals for the weekend:

Saturday
Run 15 miles
Weight Room upper body

Sunday
LSD ride 80 miles
Swim 1 hr at the beach (DocsBeach House)

Doc's Beach House

Yet More Rain!

Here in Southwest Florida we have seasons just like you guys in the north. Snowbird season when the tourist (snowbirds) come, dry season when it doesn't rain for months and then, you guessed it, rainy season. Right now it's rainy seson! ugh! It rains every day usually at 4:00 pm for about an hour or so. Count on it, plan on it...don't leave your umbrella in the car!

Along with rain comes thunder caused by lightening. SWFL has the most lightening strokes per square mile than any other place in the country. Which means this year alone I've replaced my big screen projection TV, my 32 in bedroomTV, my coffee pot, the dimmer control in my china cabinet, and various other little things like light bulbs. Yes, I have a surge protector for the entire house and I've installed GFI outlets on the TVs and computers.

Here is the forcast from the National Weather Service:

• Now
  Through 500 PM...scattered showers and thunderstorms will continue to develop along the East Coast sea breeze as it marches westward through the inland sections of Palm Beach...Broward and Miami-Dade counties. Other showers and storms will continue to develop along the West Coast sea breeze and affect the west coastal sections from Naples to Everglades City. Expect locally heavy downpours...frequent lightning strikes...and wind gusts to 40 mph with this activity. If you see lightning or hear thunder move inside until the storms have passed.

So as much as I want to swim after work, I can't because the pool closes for lightening. Any lightening in a 20 mile radius of the pool. So no swim today becuase I didn't swim at lunch time. ugh!

Today was a run day in the morning before work. Other than hot and humid from the previous days rain, it was an uneventful 7 mile run. I did go past the coffee drinker/collie's house on my way to the path through the woods. But no sign of them.

Coffee, Collies and Cyclists

Since I live in a gated golf and river community, most of my neighbors are either retired or play at work. I'm perhaps the only person out of 1,200 homes that actually works for a living. So for most people its just play time. So I'm not surprised when I ride my bike in the morning to find people casually walking their dogs. You know what casual walking means? The person on one side of road with coffee cup in hand while dog on the leash is on the other side of the road so cyclist can't get by unless he runs over the leash! This happens all to often. Sometimes, when Tony is riding with me, I say in a loud voice to Tony "NOW DON'T GET THE DOG CAUGHT IN YOUR SPOKES THIS TIME!"

So I'm alone this morning doing my ride, cruising along in aero position at 20 mph when I see a guy drinking his coffee walking his collie on a long leash. Its a piece of road that ends in a cul-de-sac or as Tony the Brit would say a round-about. I turn around and come back down the street, but since the street is just over a mile long its a good ride.

So I pass collie and coffee drinker from behind giving them a wide berth. So as I turn around and head back the collie is now in the middle of the road and coffee drinker is on the side. They both see me coming. Coffee drinker starts to cross the road! Now where do I go? Do I stay on the right side of the road...that's where they are headed or do I go left into traffic, which there is rarely any but can happen and since there is a bend in the road I can't see oncoming traffic.

As I approach coffee drinker he is now in the middle of the road with the collie in the right gutter. Good I think, I'll go left pretty much in the middle in case a car is coming but now I'm doing 18 mph. YUP, just as I pass coffee drink he raises his cup to take a sip, I say GOOD MORNING, the collie sees me, he starts after my wheel, I zip passed only to have the collie wrap around coffee drinkers legs and spill the coffee all over coffee drinker! DAMN YOU is all I hear from coffee drinker.

So it was an uneventful ride this morning of 25 miles. I'm going to swim at lunch and go to the weight room tonight.

Today is my youngest sons birthday! Happy Birth Day Josh.

More Random Funk Thots

OK, yes I've been in a bit of a funk lately. I'm tired of hurricanes and rainy weekends. It messes up training (swimming and biking). I hate running on dreadmills. So my training has suffered in this funk.

The hurricane (Dennis) caused alot of wind and rain Friday nite, Sat and Sun. I managed to get a short ride in Sunday but with the wind it was hard. Several times I felt like I was going to fall off the bike...or maybe it was just me and not the wind. Who knows?

Speaking of funks, Friday I finally spoke with Dr. Lusk, the funky brain surgeon. I've had 3 appointments canceled by his office due to his court appearance. I think a failed surgery is suing him...well at least the family of the failed surgery. Here's the short version. My brain tumor is still there. Doesn't appear to have grown. No we can't operate because of the risk involved. No we can't biopsy, again to dangerous ( you want a needle stuck into your brain?) I'll just have learn to cope with the headaches, dizziness, blurry vision. NO, no one in Florida can perform the surgery because of the risk. Perhaps Emory University or Johns Hopkins or Sloan.... but no surgeon in his right mind would try it right now. Would you like some anti seizure meds? Have you thot about getting a housemate? perhaps you shouldn't live alone. (yea I have a list of people I want to live with me...)

So then my cancer doctor called Friday late afternoon with my results of my recent visit and tests. Dr. Cocktail Mixer (CM). OK this is the short version: No the cancer hasn't spread, your nodes are clean. (HEY I GOT CLEAN NODES). We want to do a round of interferon for 6 months. The new growth on your back is another tumor. (with 6 do I get eggroll?) You should see your regular surgeon not the brain surgeon. (I think I'm going to let it grow after all its small and I want to get my moneys worth when I have surgery) We want you to see an eye doc....you know an MD not an opto guy...for blurry vision. You ned to get another colonoscopy done. Maybe you shouldn't ride your bike....(no way). Have your thot about anti-seizure meds? (You too?) Have you thot about getting some one to live with you? Perhaps you should live alone (ok I'll take applications for housemates)

If you have a seizure and no one is there to see it how do you know you had a seizure? Does a tree make a sound in the forrest when it falls if no one is there to hear it? What's the sound of one hand clapping? OK so now you understand my funk and the rain hasn't helped...nor the beer, wine, tequila and scotch not in that order.

So I rode yesterday 25 miles and ran 7 miles today with a hangover. Hopefully I can swim after work.

O random thots..... did you read Tracy's great post about a party she and H went to? Here's the link.... When Millionaires Get Bored but why are you hanging with H and not me? She even has pics to prove she was there and it wasn' a fever dream like Dorothy.

I'm real busy at work..the PM is in Canada. I have been given tons of work by our mutual funds. I need a vacation.

So I think I'll work on a list of requirement for a housemate... she has to be blonde or brunett or redhead...she must have her own tri bike...can't run faster than me... she must like beer wine tequila scotch (not in that order)...must like my cooking (italian of course)....dance...two-step, triple two step, swing, waltz (across texas) and el paso, sweetheart, wooden nickel, and hourseshoe suffle... like classical, country, and jazz music and some pop...

tomorrow is my son's birthday...29 i think...at least he is not in iraq this year...hwe's in ga...but they want him to go back to iraq ugh! how can that be im only 37?

Tagged

Ok durteemartin tagged me, payback is a bitch, to list my favorite songs. Funny because I don't know one of the songs on her list!

Actually here's what's in the changer now. now the MP3 player that's a different list.

Violin concerto op. 35 Peter Tchaikovsky - of course I love the Russian composers

Mambo Sinuendo, Ry Cooder anything on this album including Patrica, Bodas de oro

Harem, Sara Brightman...she could visit my Harem any time. She does What a Wonderful World but not like Louis!

Any cut on Common Thread: The Eagles Tribute by Various artist particularly Take it Easy, by Travis Tritt, Desperado Clint Black, Lyin' Eyes, Diamond Rio....

Louis Armstrong - the early years i.e Rocking Chair Blues, You Rasscal You, Heebie Jeebies or anything from Hot Fives & Sevens

Neon Moon - Brooks and Dunn


So here is my chance to TAG some one:

Wil - she has pleanty of time now that she can train all day

Holly - she need to relax for here weekly dose of interfuron

Jeff - he's tapering for the big race

Annalisa - still remodeling her kitchen after all this time

Nancy - other than chase twins she has nothing else to do

Shelly - becuase she is going to Kona and I'm not

Rain Rain Go Away!

Here in Southwest Florida we have seen enough rain! We have had over 20 inches of rain in the month of June. So today being the 1st of July, when I got up this morning it was RAINING! But the rain stopped just long enough to get my morning ride in.

My ride was quite nice since the air was clean from the rain. I did my regular two loops and a little extra to make it 25 miles. It was suppose to be a nice easy spin in the small ring cadence of 80-90 RPM so I can do my long run tomorrow.

I hope to get done work early today and stop at the beach on the way home. I can troll for sharks at Doc's Beach House. If not I'll go to the University pool, unless it's RAINING!