June 22 - ran 5
June 23 - biked 20
June 24 - biked 16
June 25 - biked 16
June 26 - biked 8
June 29 - ran 5
June 30 - played 1.5 hrs basketball
July 7 - ran 5k in 19:06
July 8 - ran 4

GEOFF!!! Glad to see you're active! Were your ears burning last Sunday night? Mat was singing your praises...reminded me of how much I missed visiting w you at GLCBS...I hope all is well!

Shash was 3rd in her age group in that 5k, so kudos go out to her. I finished 1st in my age group, thanks to a couple of the guys in my age group winning other awards, like "first overall" or other lame awards like that...

I'm in D.C. this week, and am able to again get some exercise in on the road. So I can't complain.

Much love back to all!

Ha, Mat, man I miss being able to just drive a few hours to Bible School and be with so many that I love. I pray we have the chance next year. As you I am sure are aware, it is hard to travel with a limited budget, a 4.5 year old, and a pregnant wife. So we suck it up this year and begin to save for next. Had a great 4 days in Flagstaff. Monday, 5 in morning, 5 in the evening. Tuesday, 4 in morning, 8 in evening. Wednesday, 8 in morning, 6 in evening + 3 mile hike to 10,000ft. Thursday, 4 in morning, and now that I am back will do 5-8 tonight when it is less than 105 outside. All were done at 7,000ft elevation, nice. I leave on Monday for New Mexico, will be at 6,500 - 7,000ft (hard to tell by the map I was looking at but that was the range) and hope to have the determination to do doubles all week. I told myself that I planned to run slow until I felt fast, I feel fast right now, but want to build more mileage before I pick up the intensity, I think it is a good plan. Shannon, thanks for the heads up on the hip issues. I did the excercises already, and my wife has a pilates dvd that I will use tonight as well. Things are good.
MUCH LOVE,
Geoff

Friday, 4 slow in morning, 5 fast-er in the pm. Saturday, 5 in am, we shall see about tonight... Feeling good though.
MUCH LOVE,
Geoff

2:15, or about 17 miles, on the trail Saturday, for a weekly total of 35. Starting to feel a little better about my training. Off to OCBC next week. How many times will I run up the mountain?

This week's training inspiration:
This is the Westernport Wall, on the race course of SavageMan. It averages a 25 percent grade, with a max of 31 percent. It's claimed to be the steepest hill in all of triathlon. If you make it up without putting a foot down, they will put a brick with your name on it on the street.
http://www.youtube.com/watch?v=vY7NS8H2Ojw

For anyone training with a buddy (or not):
http://www.velonews.com/article/80087/how-chris-horner-is-spending-july

July 9, ran 8
July 11, swam 3300
July 14, biked 8
July 15, ran 7, biked 16
July 16, swam 2500, biked 8
July 17, ran 5, biked 8
July 18, swam 3000
July 19, swam 500, biked 14, ran 3.1 - the Hamlin Zone Triathlon. It was a grueling course...

thanks for the posts, shash - very funny and/or enjoyable!

much love to all

Had a good week in New Mexico, two runs a day, about half in the rain and on trails (nice) and all between 40 and 60 minutes. Got home Friday night, ran 4 miles slow, Saturday off, Sunday 8 slow, Monday 5 @ 8:00, Tuesday 6 @ 8:00, Wednesday 5 @ 7:30. Feeling good except weight is fluxing more than I like, upward... Oh Well! MUCH LOVE,
Geoff

OCBC was a great school, but it rained every day except Friday. The tram was down for repairs...they replace the cable once every 40 years whether it needs it or not...so a lot of people never made it to the top. I ran the whole way up twice and part way up in the rain a couple times. My best time was 34:28 up; I wish I knew how that compared to past times. Down took 26 minutes...could probably do it in 16 if I were fearless.

When we first got there, I unpacked and headed out, saying I'd run up for 25 minutes and turn around. 8 minutes later I was looking at my watch. A little lesson in pacing.