happy thanksgiving a little late. i hope all had a good one and ate well. i was pretty good just a half a turkey leg some potatoes and a salad. been working alot lately though so trying to squeeze workouts in so on friday we took off up the coast on our bikes. we left ucsd and rode to oceanside and back. 46 miles what a day that hill climb up torrey pines is a good climb. we caught a couple of groups and rode with them and now i really understand the no drafting rule. we were doing 23mph with little effort at all in a pack. tucked in the tri position we would hit 26 mph. aerodynamics are cool but can really become an advantage during the race. well off to run 7 miles, thank god for a treadmill in the station because without i would have a hard time getting some of my runs in.

ron

wow i have done 1 hour spin class to build leg strength on the hill climbs, i hope this works because that lady that teaches i believe is trying to kill me. but hey if it does not kill me it will only make me stronger. right? if any one has workouts that help with leg strength please let me know. also i made a appointment to get a vo2 max test and will do in the middle and before the race to see improvements with the work outs. well that is all for now off to a mile swim.

ron

wow, have not done one of these ever, they are fun but one hell of a work out, after the hour of spin i decided that i needed to run seven miles this morning. god am i stupid or just getting obsessed with the training again? there have been some improvements because that was my workout at my peak and now with the race 4 months away i am working out at that level. i can only hope now to build speed and increase my lactic threshold well enough for today i have a dinner date with my wife tonight so i had better watch what i eat or this will be a wasted workout. as for my weight i am at 195 lbs right now i will be tracking it to see how i am making progress. and no clydesdale class for this guy.


ron

well it is day 2 of the walk for my wife, now i know how it is to be a spectator. not fun at all, went by twice today to support them by cheering, walking and put together a care package for the evening. you know the usual request.....olives, wine, cheese crackers and bread along with our two dogs. all i can say is good going and keep one foot in front of the other. she is done tomorrow and her birthday is monday so i hope she has her dancing shoes ready. just kidding may just a quite night with me and the dogs.


support them all if you see them tomorrow it is the last day of the walk and they sure do appreciate it.

thanks

ron

wow back on the bike was fun. we rode from leucadia to oceanside on the coast highway, through camp pendleton on part of the ironman course. we did what i like to call the wind tunnel. the part from the airstrip to the finish. of course no ride would be complete without the return ride and breakfast after words. also i would like to post a shout out to my wife and her sisters and cousin, i got up at 5am to take them to delmar for the 3 day breast cancer walk. go girls do it for auntie carla and my grandmother whom both passed away from cancer. thanks!!!!