Oh yeah...I went SWIMMING.  Not pretty but I got wet.  About 1000 yds (probably a little over).  Supposed to be as much "continuous as possible.  Did mostly 50's but threw in 3 100's in the middle...I really have no swim endurance...YET...but it will get there.

That pretty much is the only good thing happening today...very dark after I got home and I can't put a finger on why....and the more I think about that....well you see where that is going.

Day 1 of the J-22 plan.  I am so excited about this journey.

Spinning in the a.m....45 min. 10 w/u...30m @ 5 high cadence/ 5 recovery...5 c/d.  Guess at the miles.  Kept cadence + 90 on the hard and + 70 on the recovery.  First time back in the saddle since Tri in Sept.

Interesting Run today.  Thanks God I can still remember some of my old gymnastics/diving moves ;)

Ran at the River but went up to the Paper Mill entrance (Slopes Creek) and decided to do some trails for a change of pace.....well...here is a recipe for disaster.....New unfamiliar trail + glaring sun + slick rocks + wet leaves = 1 old guy head first off a 10' rock.  well....1 old guy airborne + 1 small tree + Afore mentioned gymnastics skills = 1 pretty cool move in the air and not a bad fall even though I didn't stick the landing...I would have gotten at least 9.0 (except for the East German Afgan judge)  Loved the trail and will surely run that again.  Beautiful area.

Got my training plan for now through the January marathon.  This will help me build my base for my first Oly and first HIM next year.  This plan is AWESOME....Thanks "J".  I hope I can live up to your (and my own expectations). 

This is going to be a fun journey that culminates next September with the Augusta 70.3.  As the blog heading states..."2009 the year of BIG changes" and I am looking forward to the challenges that go with trying to make major changes in the life of someone closer to 60 than than 50...

We shall see...

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.