Well, today was not a very fun day at work... it was bitter sweet... I won a deal and lost a deal, so I guess I broke even. Anyway, it was hard to come home and get motivated to workout after receiving a beating all day. I got home at 7:30 and headed to the gym for a swim. I did some leg weights tonight. I doubled up on the left/weak side. I did the whole stack on a calf extension a few extra times to try to get my left foot up to par. It is definitely weaker and less stable or controllable. Who knows if it will help, but what the heck? It is supposed to get cold and rain this weekend so I am a little bummed out... hopefully I will be able to get a ride in. Anyway, tonight I felt like crap in the pool. You know, like a turd floating slowly in the waves... yuck. I swam 1600. It was shy of my 2000 mark, but the events of the day weighed me down too much. I need to get one of those water proof mp3 players or something. It was a hard swim, but mostly I think I am tired. Not my best day... lets just hope there will be few of these going forward. I think I am going to go to bed and start over tomorrow. I had some good therapy in a few PBRs and working on my bike in the garage... I think that always helps!

The thing I like about Norm is that he can fix just about anything... he reminds me of Macgyver... he even has one of those swiss army knives. I have seen him poke and pry with the cork screw to fix a variety of problems. The other thing I like about him is that his fixes usually include duct tape and/or rubber bands. Last night, we were out at Arbor Hills for the Tuesday night single speed ride. Things were going well for me until the pin on my chain tensioner broke on an uphill section of the trail. I was just out of the saddle and the event sent me sprawling to the ground. I hit my jaw on the handlebar on the way down... I think it knocked me silly because it took me a second to compose myself and get to my feet. I thought my ride was over, but not so with super Norm! It was as if he already knew what to do... he could not fix my new aching head and jaw, but he sure enough fixed the chain tensioner... with a couple of rubber bands. Of course, the rubber bands were cut from recycled inner tubes. He always seems to have a few in his pocket. In fact, there are several employed at any given moment , holding lights, wires and of course chain tensioners. He is genious! I even saw him repair a broken chain with his bare hands... simply amazing!

Okay, so last night:
7 mile single speed ride, about 45 minutes. Not the best workout, but allot of fun! It was a little muddy and cold tonight. The crash was a ittle painful but I'll live! I have a nice baseball sized bruise on my hip that Stephen says looks like a nebula from some far away galaxy... I had no idea a bruise could have so many shades of purple, blue and red! I missed my swim workout due to having to work late... Oh well, that is just one missed swim this week!

Tonight:
5K run, 32:57:17... ran slow tonight. Becca kicked my ass, I was a little winded. I followed the run with a 20 mile bike ride. Got some new speedplay pedals, so I just had to try them out. Averaged 15. The wind was 21 out of the south with 30 mph gusts going out. Comming home was a blast... be stayed around 22 and sometimes 25+ with the tail wind. Great ride!

I am getting some slack about my cycling. I will say that I am adding some cycling workouts to gain fitness and lose weight. For the record, Becca (and David) I have not missed a run workout and I have only missed one swim.

I am excited about my pedals. I hope the added float from the speedplays will save me from injury and run pain.