No workout today, altough I did mow the lawn. I think 1+ hour of mowing in 90 degrees should count for something.

Well, I got back on the horse today. The new shoes and pedals seem to work fine, although their presence is not borne out in the results as yet. I suppose that may be due to the fact that 1. I haven't ridden in a week, and 2. my still sore wrists and calves prevented me from really pushing it. I imagine when I'm feeling better, I should be able to average 21 on a fairly regular basis.

A nice long swim is just what I needed for these sore wrists and legs. My calves are still fairly sore, but at least I'm not limping anymore. The wrists only bother me if I try to lift something heavy. Of course that means weights are out right now. I think I'll hold off on lifting again until after this weekend anyway.

Wrists are feeling better, but legs are incredibly sore. My calves hurt even when walking. I hope I can recover in the next few days to do a 3-4 mile run. I also need to do a few rides with the new shoes and at least one swim this week.

Doug, if you don't like me because of the mile repeats, don't try this workout. Sprint Ladder 800m warmup stretching 100 - :14 200 - :37 300 - :56 400 - 1:20 600 - 2:03 800 - 3:20 1200 - 5:03 800 - 3:21 600 - 2:05 400 - 1:21 300 - :58 200 - :36 100 - :15 800m cooldown stretching I walked about a total of a mile in between distances, proportional to how long I had just run. I discovered a few things with this workout. First, I found out that I can't sprint anymore! All of these times are embarrassingly slow compared to what I used to do. Granted, they are part of a larger workout, but still. I felt like I was flying on the initial 100m sprint, and it was about 14.5. That is barely 60-second pace for a 400. I can't believe how much I've lost. Hopefully, there is still some speed left to regain. Second, I discovered that my legs are not in shape for sprinting. I couldn't stay on my toes for anything more than 100m. I couldn't do an all-out effort for anything more than 100m either. And my legs (especially my calves) are extremely sore. Wow. If I want to do any more speed work, I need to do smaller workouts as I start out.

Rehearsal this morning. Lynn's fiancee (now husband as I write this) is studying to be a golf pro. He asked if I wanted to go play with him and the other groomsmen this afternoon. My wrists were still hurting, so I wasn't even sure if I could swing a golf club. I could, and although it hurt every time I swang, I wanted to go and see these guys play. Holy crap, can they play some golf. When I got there, I asked if there was anyone who was not a pro. There was one. And he was awesome, too. All of these guys played in college. One of them is on the Hooters tour, another is on another lower tour, one is a caddy for his girlfriend who is on the LPGA tour. She played too. I consider myself to be an OK golfer - I usually shoot in the 90's, maybe an 87 or 88 on a good day. I was completely inadequate compared to these guys. Granted my wrists made me play worse than usual, but it wouldn't have been much different if I was healthy. We played 9 holes of a 4 man scramble, and we didn't use a single shot of mine. Every time they lined up a tee shot, it was a 280-300 yard bomb. Every approach shot or par 3 shot was a pinseeker that landed 10 feet from the pin. Even putting was amazing - if they missed the putt, they were inches from the hole. We shot 7-under through 9 holes. It was fun to see guys like that play. Even if I was no help, they didn't care. They didn't make me feel bad and even helped me with a couple problems in my swing. It was quite an experience.

So I put the new pedals on my mountain bike last night. I decided that I couldn't wait for the morning to try them out, so I put on the new shoes and went up and down the block a few times to test out the release mechanism. I was doing fine with it, so I thought I'd try the technique of pedaling with my feet on top of my shoes and getting my feet in the shoes while riding, and then getting them out at the end of the bike phase. This all went well. I was doing just fine, had my feet back in the shoes, and circled around to try the release one more time. I didn't see the wet spot in the road until I was right upon it - that was when the wheels came out from under me and I dumped the bike. Stupid, stupid - this is why you don't ride your bike at night. Even though there was no traffic, I still injured myself. I have some road rash on my hands, no big deal, but embarrassing to wear 4 bandages all day long. More seriously, I injured both wrists on the fall, and my right wrist is still very sore today. I'm pretty sure it's just sprained, but it still hurts. I would not be able to swim or ride a bike today. All of this, in addition to my still sore triceps from lifting makes for a pretty gimpy Rob today. I am going to have to take a few days off to recover. This will still work out OK as we are leaving for Pekin today for my sister's wedding on Saturday. I might be able to get out and run on Saturday morning if I'm feeling better. Stupid. I did get a letter from Papillion yesterday confirming that I am indeed enrolled in the Mayor's Triathlon. So that is good news.