WADDLER .4'S

RUN: 3.0 MILES INTERVALS / 37:00

Tonight I ran to the soccer field to try some "speed work" on the oval. I did one and the time was 4:20/ Distance .4 mile. I then walked for 2 minutes. Did another one at 4:09. I tries to push but not extreme. I only did 2- my legs were tired and I wanted to see how it went. Then I headed for home. Next week I'll do 3 and so on/ My goals break 2:45 in the half and 32:00 in the 5K. I need to lose some weight then I think I can do it.

SLOW ,EASY SUMMER RUN

RUN: 42:00 / APPROX 3.1 MILES

I took it easy on some old tired legs tonight. It was a perfect evening to be out. I was thinking of a rest day but I'm feeling good. I'm going to try the Yasso 800 thing tomorrow in the park and I'm actually looking forward to it

45 on the 4th

HAPPY 4TH OF JULY

BIKE:45 MILE / 3:30 HR

It was a bright sunny morning with a temperature of 75. We met at Plainfield South High for The Joliet Bicycle Club ride. You could go 30,45,0r 62. I had talked to Ronda at spin and sh'll go 45 with me. There were about 12 of at the start. The rabbits took off. Then Mary and Mike. Ronda and I passed Monique and Renee. The raod was smooth andI enjoyed the course except for the wind! It seemed like wherever we turned we went directly into it.

At the 15 mile mark, we met up with some of our group. Monique and Renee turned right for the 30. Ronda and I headed for the 45 . Mary and Mike came behind us. Mary opted for the 62 while we went the 45. We stopped at the rest area at 30 and took on fuel then headed off. The wind still haunted us. At mile 39 I was wearing down quickly and Ronda said her odometer read 6 to go. We rode up a hill and there it was ---the finish. I love her odometer. I felt worn down . The reast of the day I had a lingering headache I think due to lack of sleep and not enough water but nothing was sore. And best of all-- I didn't crash(I almost hit a few other riders ) but it was a positive day.

BACK HOME IN OHIO

ZERO: SUNDAY & MONDAY

It was the weekend of our annual 4th trip to my dad's house in Sidney. As usual it was great to see him. He turned 84 this year and still lives on his own. He is such an inspiration to me .

It was a great visit. He enjoyed seeing the kids. They shot firworks off in the evening and had a memorable time. They both love Pa but Cor is especially close to him. We headed home Monday night because I was going on a ride Tuesday morning. The visits are always too short. It worries me when it will be the last. Hopefully not for a long time.

We plan on returning in Sept when I do the USAF half. I'm lookinf forward to it!

LOTS OF ONES

RUN: 11 MILES / 2:40 / 2 pit stops

Today is the 1st of July, the first day of the tour de france, my first 11 mile run of the year, and the first day of the rest of my life. Just as in running -in life sometimes you have to stop, relook at your goals, and look to the future. My goal is to be the best and most honest person and help others.

Today's run was hot and humid-the first real challenge of the summer. I packed 2 fuel bottles of gatorade endurance and 2 of water also a gnc energel. I ran out of fluid the last mile. For longer runs another bottle or 2 will be necessary.

Running thru the soccer park today I began thinking about the yasso 800's. the emphasis even with the penguin is to do alittle speed work. I've got 4 weeks until SF and 6 weeks until the CDC. Hopefully it will make me alittle faster. My goal for the year is to break a 2:45 half.