Ran at the river...kind of chilly and windy.  Felt great once I got warmed up.  Went 45 minutes without a walk break and that was not as hard as I expected.  Added a short trail run in with the regular stuff...kind of neat.

Walked 3.1 miles with the Tri group beginners after giving a short running intro program...they did great...

Funny moment of the day...I am walking with 3 ladies and I ask what there motivation for doing the Tri with our group is...one lady says the usual "get in shape" (which she already is) and to "meet new people...bla, bla, bla, and get pregnant"  About 10 things went through my mind that were all pretty funny....NO, I didn't say any of them...but I did comment that she didn't need to join a Tri Team to meet someone & get preggo.  And being the former fireman that I am...we are always here to help in any way we can.

We had the kick-off for the Tri group today...turnout was less than last year but the weather was not great and the folks who showed I believe were more interested...not as many "tire kickers" as last year.

Had body fat tested (with the water tank method)... since Nov. of last year, my weight dropped from 245 to 227 and body fat % went from 28.5 to 24.1.   The "computer" says that I need to be at 215.5 to be at the "ideal" percentage....that ain't going to happen.  I think I will go the route of building some more muscle mass (not too much) but maintain about the same weight.

Supposed to do 8 tomorrow but I am going to try and get 10 in and we also have a running "clinic" that I am doing for the group that could add some more distance (probably walking with the newbies though)

Hope the turnout is good.

Well...today was very interesting...I went out to test the legs from Wed.'s long run...and they failed miserably.  Got about a mile into what waas supposed to be a 5 miler...and the legs said "WTF are you doing"..."Whatever it is...we are not playing".  So I shut it down and walked back.  I want to do 8-10 on Sun. and that ,I believe, is more improtant than the 5 today so that is what I am going to try and do.

We have the Kick-off for the Tri group tomorrow and I am really looking forward to it.  Hope the weather cooperates and we have a big turnout.  I REALLY hope we can sign up some more folks to train on my side of town.

We shall see.

Virgin territory today.  I've never done an 18 miler before...I am dang proud of this one.

Got an adjustment and massage from Dr. GoodHands then we grabbed some carbs and fruit and headed to the River.  This was somewhat or a training run and a science experiment.  We are both trying to get the hydration/caloric intake part of these 2 hr.+ runs down so the time was not really reflective of the run by itself.  The good Dr. was having some problems with getting in a rhythm and it was a little chilly when we started but we warmed up a BUNCH real quick.  Each time we passed the cars we hit the H2O, Shot Block, bananna and Power Aid stash.  These things seemed to work very well today.  We tried several running/walking combinations (Regular 4/1, also, 3/1, 5/1, and 4/2) to see if it made much difference.  Jury is still out.

Dr. GoodHands could only do about 10 today because of patients coming from Savannah to see her...dang...that is loyality :)  I went about my business and finished up feeling decent.  The (L) hip was talking to me again about 8 mi. mark then eased off to a tolerable amount of pain for the rest of the run. 

Speaking of the DR.  I cannot express how proud I am of her and all that she has accomplished in less than a year....from "couch potato" > running her first 5k Jan. 1, 2008 > to her first Sprint Tri in June > to training for a Jan. 2009 Full Marathon...all while running a successful business.  Way to go GoodHands...you are an inspiration, a dear friend and a GREAT training partner.

Doing some tempo work today...    .5 each w/u and c/d then 3.5 miles run 4/tempo increase 30 sec.  Felt pretty good but probably could have pushed a little harder...but I think I am already thinking about Wednesday......18 miler planned.  I'm going to take tomorrow off from running but I may try to get in the pool....

We shall see