Monday, December 01, 2008

2008 Turkey Trot Notes

This second year of The Cullum Family participating in the St. Petersburg Times Turkey Trot in Clearwater saw a few changes, all of them good:
  • The commemorative race shirts were made out of dri-fit material, so we can actually use them for running this coming year! They are BRIGHT blue with a cartoon turkey so loud you can easily spot us if we should get lost in the wilderness. Perhaps Michelle will add a photo of the kids in their shirts.
  • Amber, now a Cullum, was visiting with Sam for the week, and also ran - hooray!
  • Michelle and Prema did the 5k rather than the 1 mile they ran last year. Michelle, of course, ran a 5k as part of her sprint triathlon in October, but this was the first time Prema had completed 3.2 miles!
  • David probably had the hardest workout, walking the 5k while pushing Eli in the double stroller and carrying Isaac (who wasn't feeling well) on his shoulders for most of the trot.
  • Sandy bettered her 2007 time by almost 5 minutes - yaay!
  • There were even more bands/instrumental ensembles of all varieties along the race route than last year - definitely a fun part of the race.
  • We all headed to Kyle & Michelle's after the run for a great post-race breakfast of pancakes and omelets.

This was the 30th year of our local turkey trot. I ran the 10k once when the boys were pre-schoolers and puked at the finish line. These past two years have definitely been more fun :-) and worth scheduling into our family celebrations of giving thanks.

Wednesday, October 29, 2008

The Great Pumpkin

My family devours pumpkin pies and pumpkin rolls at holidays and I don't think I've ever refused pumpkin cheese cake when it was available, so I've been experimenting with lowly canned pumpkin (yes, the grocery stores stock it year-round) and have five "extra nutrition" recipes to share. The spice proportions in these recipes have a lot of flexibility, so have fun experimenting.

A 1/2 cup serving of the cooked, canned pumpkin has only 40 calories and .5 gram of fat. It's 9 grams of carbs are divided between 5 grams of dietary fiber and only 4 grams of sugar, making it very low on the glycemic index. It has 2 grams of protein and provides 300%! of the daily recommended value of vitamin A (80% as beta carotene) It's good stuff!

Regular use of these recipes should help you painlessly, economically increase your veggie intake. I get feedback from Kyle and Michelle's family, but I'd really like to hear what you think if you try any of them.

Pumpkin Pancakes
  • 2 cups of "complete" pancake mix (I used Krusteaz Buttermilk, which has no trans fats and a decent amount of protein)
  • 1/2 cup vanilla whey protein powder
  • 1/2 cup flaxseed meal (ground flaxseed)
  • 1/2 cup wheatgerm (sold in glass jars on the "baking aisle")
  • 2 eggs, beaten
  • 2 1/4- 2 1/2 cups of water
  • 1 small can (15 oz) of pumpkin
  • 2-4 teaspoons (total) of your choice of "pumpkin pie spices" - cinnamon, ginger, cloves, nutmeg, or pumpkin pie spice (I've made these with just cinnamon and they are good)

  • The ground flaxseed and wheatgerm raise the fiber and protein content of the pancake mix to slow down the body's absorbption of the simple carbs/sugar, allowing it to release less insulin and cortisol in your system than it would have to if you ate regular pancakes (a very good thing). They also provide a nutty crunch, omega-3 fatty acids, vitamin E and additional folic acid (a B vitamin). Store both of these in your fridge so the oils in them don't go rancid. If you don't have ground flaxseed or wheatgerm, use quick or old-fashioned oatmeal instead.

  • Just like plain pancakes, you want to mix the ingredients just until they are all blended - they'll be tough and rubbery if you mix too much.

  • This recipe makes thick pancakes that take a bit longer to cook (360-375 degrees on greased griddle) Just like traditional pancakes, add more water if the mixture is too thick to cook all the way through without burning.

  • Try serving these with heated, no-added sugar applesauce or pureed pears, instead of syrup. Yummm. I've been using these as a side dish for our community meal, but they would make a great "breakfast supper" when the fridge is empty and payday is still a couple days away.

Pumpkin Protein Shake (Individual Adult 16 oz Portion)

  • 1 cup milk or soymilk
  • 1/2 cup canned pumpkin
  • 1 scoop (1/4-1/3 cup) vanilla whey protein powder
  • 1/2 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 2-4 ice cubes
  • optional: sweetener of your choice
  • (Again, with the spices, use what you have and prefer. I made a shake this morning with 1/4 tsp. ginger, 1/4 tsp allspice, 1/4 tsp. nutmeg and 1/2 tsp cinnamon - delicious - ground cloves would taste good also. )

  • Blend till smooth

Pumpkin Shake (Family style and quantity)

  • 1 can (15 oz) pumpkin
  • 1 scoop vanilla whey protein powder
  • 1 cup milk, your choice
  • 1 cup of non-fat yogurt (plain or vanilla)
  • 1 cup vanilla frozen yogurt or ice cream
  • (If you don't have yogurt, use more milk or ice cream, if you don't have ice cream, use more milk along with some ice cubes)
  • 2 tsp pumpkin pie spice
  • 1 tsp cinnamon
  • sweetener of your choice, to taste ( I used 2 T Splenda, which seemed a bit too sweet for the adults, but the boys liked this protein shake better than the one I make with strawberries and bananas - perhaps because I used considerably less protein powder, proportionately)
  • Blend till smooth, makes 4-5 cups

Pumpkin Soup

I love rich, cream filled pumpkin soup baked and served in the pumpkin shell. Here's a quick and easy lighter version, which I adapted from Bobby Flay's recipe on

  • 2 - 1 qt. boxes of chicken or vegetable stock (see note below)
  • 2 - 15 oz cans of pureed pumpkin
  • 1/4 tsp allspice
  • 1/4 tsp ginger
  • 1/4 tsp nutmeg
  • 1 1/4 tsp cinnamon
  • (Or substitute 2 tsp pumpkin pie spice for all the above)
  • 1-2 Tbs. honey
  • 1 cup of light sour cream (or milk or 1/2 & 1/2)
  • Optional: Roasted pumpkin seeds or croutons for garnish

Mix everything but the sour cream and pumpkin seeds/crouton in a pasta/soup pot and cook for 20-30 minutes (lid on) - time to allow the flavors to blend, at a low enough temp to keep it from boiling. Just before serving, stir in the sour cream, then garnish if you desire. This recipe makes about 12 cups, and is easily cut in half.

Stock Note: Make your own vegetable stock by chopping/slicing into small pieces and sauteeing 2-3 celery stalks, 1-2 carrots, 1 large onion, and 2 cloves of garlic, then boiling in 8 cups of water or chicken broth for about 20 minutes. You can either strain the veggies and remove or better yet, puree them in the blender with a bit of the stock, and add back into the soup for added thickness and taste. I used the store bought chicken stock, and added the sauteed and blended veggies back into the soup when I added the pumpkin.

Crock Pot Note: This soup would work well in a crock pot, and should only need 2-4 hours on low or 1.5 - 2 hours on high, provided your stock is already prepared.

Pumpkin Pie Power Oatmeal

Add 1/4 - 1/2 cup pureed canned pumpkin, 1/2 - 1 scoop protein powder, 1 tsp pumpkin pie spice (or a combo of allspice, cinnamon, cloves, ginger, nutmeg), and additional cinnamon to taste for each serving of quick or old fashioned oats, before cooking. Throw in some ground flaxseed and/or wheat germ for extra nutrition and nutty taste, sweeten and enjoy.

Thursday, October 16, 2008

First Cyclocross Ride

So I've known about this thing called Cyclocross for a long time. It's a variation of road and off-road riding (but mostly off-road). The frames are essentially road frames with knobby tires and less air pressure. So last night, I borrowed a friend's new cross bike and met up for the local ride at the park. I was told it would be a suffer-fest, but it wasn't too bad. I'm sure it will be worse at other times. The excitement and adrenaline keeps you going. There's nothing quite like riding down steep slopes and having to make sharp turns, knowing all the while that if you miss the turn or take it too fast, you end up in the lake. Lots and lots of fun! It's pretty similar to riding motorcycles with all the bouncing and adrenaline rising as you do things you're not totally sure are possible. I've got the bike for about 4 weeks and I intend to ride the crap out of it.

In other news, I'm looking forward to next spring already. Fall is fast upon us, and it is very nice, but winter weighs heavy on the former Floridian's Mind. Below is a picture from my autumn ride home tuesday night.

Monday, October 13, 2008

Tri Celebration - It Takes A Family

We did it!

Sam coaching Michelle through a slipped chain at the bike start

Sandy speaking sternly to her bike to "stay on the rack!" as she heads out to run.
Sandy, heading out on the run:  "Dang, I had a good bike!"

Eli:  "Am I big enough yet?"

Michelle, in pro fashion, fastening her number belt as she heads out for the run.

David and Isaac, sportin' their "do's"

The bro's and "rayhawks"

Sam and Amber sporting milk mustaches like pros

Sam & Sandy (contorting her body to keep her hand-me-down mustache on)

Isaac, PIC (pilot in command), after the race, with Prema and Michelle .  
The amount of kids rides at Cypress Gardens was wonderful.

Note to Wisconsin family:  I milked the cow!"

Our fans, Kyle, Mom, & Prema.
Oh, the fun of spinning and jerking!

You gotta click on this one to see the ham action:-)

Eli and Michelle enjoying our last ride of the afternoon.  The adults were bushed, but the kids were energizer bunnies.  As we turned from the merry-go-round to leave the park, Isaac was saying, "Just one more ride..."

The Publix Family Fitness Weekend at Cypress Gardens was a whirlwind of activity for our family, but even with all the craziness most of us had plenty of moments of laughter and fun to mix in with the fatigue. 

Michelle and I: 
  • started the race with nerves and questions (both:-), 
  • swam with enjoyment (both) and speed! (Michelle), 
  • biked with power (both), 
  • ran & walked with delight (the garden part) and determination (the parking lot laps) and 
  • finished with smiles (both) and sweat (me).

We both achieved our primary goal (to finish!) and our secondary goal (Michelle: to have fun, me: to better my St. Leo time) and were happy with our times. We both hope to race again and are already discussing how to get faster - the guys are already shopping for a light road bike for Michelle.

We learned that: 
  • Eli gets a powerful second wind about 9:00 pm in hotel rooms, 
  • Prema loves to ride roller coasters and "scary" rides, 
  • Isaac sings songs to entertain himself during lengthy drives strapped in his car seat, 
  • Amber has a powerful sweet tooth and tackles Sudoku puzzles with a vengeance, 
  • Sandy needs another person to point out the swim markers since she can't actually see them from the shore without her glasses
  • Michelle swims fast
  • David can be relaxed and flexible when he leaves his weekend bag in Largo
  • Sandy's Mom keeps a cheerful, positive attitude even when she's bone tired, 
  • David, Kyle, and Sam, love us immensely and support us with much practical help and encouraging words. 
Well, that last one, especially, we already knew, but reminders are always welcomed.

Thank You:

  • Sam and Amber for flying down to be with us and cheer us on....and to entertain the kids, get our bikes in race condition, take all these photos and shuttle David to the airport, etc.  Your presence and help was much appreciated.

  • Mom for spending your birthday weekend to watch us race and enduring our noise and craziness with good humor and flexibility.

  • David and Kyle for supporting and encouraging us and for spending much money, time, and energy to help us accomplish the things we want to do.

Wednesday, October 08, 2008

Then and Now

It's been 5 months of continued training since my first triathlon, and I'm looking forward to the Cypress Gardens sprint triathlon coming up this weekend for several reasons:

  1. It's an assessment opportunity to see what my months of training have yielded, particularly the Total Immersion swim drills I've worked on for months.

  2. Michelle will be completing her first triathlon. I have run and biked with her on occasion and watched her swim and tackle many other difficult things and I am excited over how well she's going to do - the girl has an immense amount of drive and determination.

  3. Sam and Amber are coming to have fun and celebrate with us, even though Sam is still recovering from his knee injury and won't be racing. I am really looking forward to laughing with them.

I suspected a few weeks ago that I was on the edge of over-training, and even though I tried to dial it back a few notches, I'm afraid I didn't dial it back enough soon enough and slipped over that fine line into the domain of over-trained. So I've cut back even more on my workouts these past two weeks and am hoping that resting these next two days will be enough to put power in my pedaling and spring in my step on the run course.

A few months ago my challenge was to see how much better I could do than my first race. That I would improve was simply my baseline assumption. Lately I've struggled so much with my workouts that that assumption has vanished. But, I am still looking forward to the race as a simple test with objective results without any perception mixed in.

When I began to think that I might not improve over my previous performance, I asked myself if all these hours of training this summer have been worth it if I did not get faster. That answer is a resounding YES! Five years ago, I didn't think I'd ever run a mile again and now I run 12+ miles a week and ENJOY most of those miles. I absolutely LOVE the freedom of hopping on my bike and riding to the beach for a swim or on the Pinellas trail to one end of the county or the other. And SWIMMING! What began as a surprisingly difficult aerobic challenge in May has become an absolute joy for me over these months of swimming outdoors at my community pool. I've gained more muscle, lost a couple more inches, and left stress I carried in my body at the pool and on the trail.

Oh, yes, it has been worth it. And no matter how I perform on Saturday, I will be signing up for another triathlon soon.

Saturday, September 13, 2008

Power Protein Balls

I've been experimenting with my vanilla and chocolate whey protein powder, looking for tasty, easy, economical ways to incorporate it into our diets. I adopted a recipe that Michelle and the kids used to make some great no-bake "power balls" to come up with this recipe that I thought good enough to take to the gym with me for taste testing ...everyone that tried one declared them delicious, and I promised I'd post the recipe. These are waaay healthier than the "chocolate no-bakes" I made for years, I think they will help me kick my evening ice cream habit, and Amber might even find them a suitable substitute for her beloved "buckeyes". Here's the recipe:

Mix well together in large bowl:

  • 1 cup old fashioned oats/oatmeal

  • 2 scoops chocolate whey protein powder (1/2 to 2/3 cup) (I use EAS)

  • 1/4 cup ground flax seed (for the fiber and omega 3's)

  • 1/2 tsp cinnamon

  • 1 tsp cocoa powder (I prefer Hershey's special dark)

  • 1/4 cup raisins (or other dried fruit of your choice)

  • 1/4 cup honey

  • 1/2 cup peanut butter

  • 1 tsp vanilla extract

Form into 1" balls. Makes 20.
If you find the mixture too dry to form balls that stay together, add more peanut butter. Brands differ a bit in the amount of oil they contain.

Based on this recipe and 20 balls, each power ball has:

  • 102 calories

  • 5 grams fat (no trans, all healthy fats in peanut butter and flax)

  • 5 grams protein

  • 1.5 grams fiber

  • 5 grams sugar (honey & raisins)

  • 10 grams carbs

I tried doubling the flax seed to increase the fiber and decrease the sugar proportionately, adding additional peanut butter, cocoa and cinnamon, but they were a little too dry and didn't taste as good, although the Cullum kids still devoured them.

I've been experimenting with some protein pumpkin pancakes and will post the best recipe soon.

I like mixing a scoop of the vanilla with plain non-fat yogurt and ground flax seed to have over fresh berries and fruit.....yumm....

Or throw in a scoop of either flavor along with cinnamon (and ground flax seed!) to a serving of old fashioned oatmeal for another quick tasty breakfast that will hold you for hours longer than the oatmeal alone.

Note: If you haven't purchased whey protein powder before, you might think I'm out of my mind for calling it economical, but one serving of the EAS brand, which supplies 23 grams of very lean protein, works out to about 30-35 cents a serving.

Sunday, September 07, 2008

Fitness Joy

Pool swims were nixed several days last week because of storms, so late afternoon on Labor Day, I biked to the beach for an open water swim to see if all my hours of drag-reduction swim drills had netted me anything.  

I was surprised to find I had the water all to myself.  A few people were grabbing the remaining rays of afternoon, but most, apparently had figured their holiday was over.   Gustov had supplied a stronger than usual undertow close to the shore, but once I got beyond the line of cresting waves, the water felt incredibly calm.  I swam parallel the shore for awhile, basking in the sun, the salt, and the silent rhythm of the waves, before trudging through the sand to shower, slide my feet in my shoes, and start home.  I couldn't help but give thanks for the privilege of living in such a beautiful place where I can bike to the beach in 15 minutes to swim in the glorious Gulf.

The view west from the top of Sand Key Bridge.

Avian picnic inside Sand Key Park

One of the Art Deco mansions (yes?, Steve)  on, where else?, Belleair Beach.  

Transport along the intercoastal , from the Ulmerton/Walsingham bridge.

Belleair Beach, of of my favorite venues for viewing Christmas lights. 

I like that I was able to frame the Clearwater Causeway Bridge with the Sand Key Bridge in this view from the northern end of Sand Key Park, but what I especially like are the feathered party crashers.

"The heavens declare the glory of God..."  

I was so involved in watching what I thought were manatees, ( the dark spots a few feet out from the boat) tease the boaters and swimmers, that I missed the very best shots.  I'll have to do some research on that incident.  Dolphins, I've seen plenty of times in this particular area, but I wasn't aware of manatees showing up here before.  Their size and color made me go with manatees - along with the fact that they didn't breach the water the way dolphins usually do, but when I look at this photo I'm not sure.  This is the intercoastal side of the Sand Key Bridge.

Sunday, August 17, 2008

Tri Indy RR - DNS

That's Did. Not. Start. I've had better days.

I stayed in Louisville last night with Mike and Katy (thanks guys). I had to get up early and drive to Indy at about 4 am. No worries, I got some coffee, cruised on up and arrived in plenty of time at around 6 am. Check in and body marking was a breeze. Then I got my transition area set up and walked back to the car. After some body-glide application, the last thing to do before walking to the swim start was put the keys away. I crouched down to slide them out of sight and felt and heard a familiar click. This happened in January. I tried to stay calm as I stood up, hoping I could get whatever it is that goes awry to go back to right before the race. Trying to relax and stretch it didn't work. A bounce home test was also negative.

Hence, I had to gimp over to Transition, get my bike and turn in my timing chip. The drive home sucked and it was painful. The knee still hasn't come back to normal. Last time it took about a day and a half with some PT, so I'm going to keep stretching it out and working on it, just hoping for the best. Frustrating day.

Thursday, August 14, 2008

The weather is great and climbing is getting better.

You see that big dip and then 300+ ft of climbing (really steep climbing)? That's called Ford-Hampton road. And it hurts. I haven't ever breathed that hard on a bike. Though it should make Indy feel extremely flat. Only like max 30 ft of elev gain on any single hill and there aren't too many. Looking forward to it.

Tuesday, August 12, 2008

Race Time!'s been a long time coming (per the norm), but it's time now to do a bit of racing. I had been planning on doing the Tri Fall Creek Falls in Pikeville, TN, but it was a bit more expensive and the INDY race seemed like a better idea for travel and logistics.

A few things I'm excited about going into this race include
1. The canal swim through downtown (see picture below) and getting back in my wetsuit.
2. Testing some swim fitness just to see how I'm doing.
3. Working on that dreaded T1 that I have (Shoes on bike, running start and hammer).
4. Seeing how much I can push on the bike and still run well (no speed guarantees or goals besides go hard.
5. Suffering through the run and pushing as hard as I can for the last 5k.

The weather is looking good in Indianapolis on Sunday. I tend to do well with cloudy weather and cooler temperatures.

The excitement is back and I'm looking forward to it.

Friday, July 25, 2008

Morning Ride Pictures

Some days, I just fail to understand why people drive so much around here.

Tuesday, July 22, 2008

Sandy's Shakes

This post is to answer a request for a shake receipe. The items above are the ingredients I use for the "Pink Protein Smoothie" - recipe below.

This picture is for convincing Isaac that ground flaxseed can come in many different packages, not just the yellow bag. We can even grind our own seeds if we want to.

The Pink Protein Smoothie:

3/4 - 1 cup of soy (or cow) milk
3/4 - 1 cup non-fat plain yogurt (I use fruit flavored if I haven't enough real fruit, but prefer plain)
1 scoop (abt 1/4 c)EAS whey protein powder (Vanilla)
(Sam's Club and probably Wal-Mart carries it - per serving its a very economical way of getting lean whey protein in lots of every day dishes)
1 - 1 1/2 cup frozen sliced strawberries (sliced are easier to blend than whole)
1 banana (frozen or room temp)
1-2 T ground flax seed (for the omega 3's and fiber)
4-6 ice cubes

I usually add 1 Tbls Carlson's lemon flavored fish oil for the Omega 3 oils - it adds to smoothness and doesn't taste fishy at all.

It seems easier to blend if I put the soy milk in first, then layer the fruit, protein and flax with the yogurt and ice. This will make 3-5 cups of DELICIOUS protein & calcium packed smoothie, with good amounts of Omega 3, potassium and vitamin C.
If you leave some of this in the fridge for a few hours, it will turn brownish because of the banana, but it still tastes great -- good to throw in a couple drops of red food color before blending leftovers for the kids.

Mocha Protein Shake

1 cup cold leftover coffee (the stronger, the better)
1/2 -1 cup soy (or cow) milk
1 scoop chocolate protein powder
2-4 ice cubes
opttional: 1/2-1 tsp cocoa powder (NOT hot chocolate mix)

My first experiment with a peanut butter flavored protein shake was not worth repeating (I used coffee in the liquid), but I imagine 1 cup of milk or yogurt with 1 scoop of protein powder (either vanilla or chocolate) and 2 Tbls peanut butter along with some ice cubes would taste good. Anybody got a good peanut butter combo?

Monday, July 21, 2008

Note to those looking to swim better: Swim outside

Why? Let's break it down, shall we? First, you have the sun which does wonders for your desire to swim that extra 500m when increasing yardage versus the mind numbingly dull fluorescent lights of the globo-gym pool. Second, you can swim 50m lengths, instead of laps, which adds to the interest factor, and is more long-course/open-water specific training. (Did I already mention the sunshine?) Third, you can bring people with you even if they don't share your love for a long swim (read: they can swim and then chill out and read by the pool). Fourth, you can see cool stuff by the pool like the Luna moth pictured above.

Finally, it's summer and winter looms with fierce dread. Brrr. Get outside!

Friday, July 18, 2008

Anybody else think about this?

When I get done with a ride, especially if the ride is TO work, I take a quick look in the mirror to make sure I am presentable. First I do this...

And then I think, "That's odd. Why does my head look like that? There's no way I can go into work looking like this."

"I look like, like, like, ummmm.....This!"

Oh well, what to do?

Tuesday, July 15, 2008

Show of hands

How many here think that most people out there have one of the following run through their head when they see you riding your bike to work:
1. That person must have been a drunk driver who got their license taken away or
2. That person must be poor and not able to afford car/insurance/gas


i think i get this vibe a lot...maybe its because i look like a wanker and not a cool biker

Below are pics of new fixed gear.

Friday, July 11, 2008

Come with Us...

So, here at The Torch, we're always seeking to promote healthy, physically active lifestyles. With that spirit in mind, Steve and myself adopted the idea of having team posting on Buckeye Outdoors. Some of you already use this site to log workouts, walks, hikes, gym visits, etc. It's very easy to use, and if you'd like (just let me know), I can add your workout in a widget to the side (see Steve's to the right). So if you'd like, sign up on buckeyeoutdoors, and then go find the Team "Torch de Fitness." You will need to request permission to join the team, but don't worry. I will give it.

So get off the fence.....

And come join us....

Thursday, July 10, 2008

A Bit of a Breakthrough

So a typical ride for me over the past two months has been one of two types: 1) Group ride with a couple guys who ride competitively (Sam hangs for as long as possible until getting wrecked, usually during difficult efforts) or 2) Solo ride of some sort.

All rides have been in road configuration sans aero bars. Well, yesterday things began to look up. We were planning to do a brick (for those that don't know, that's a bike followed by a run). The plan was to ride easy beginning and end, but in the middle include 5x(4-min effort w/2-min rest interval). Thus, the tri configuration was set up prior to the ride. I honestly forgot how much I like being in the aerobars with some skeletal support as opposed to musculature support of the road configuration. So effort number 1, we stay pretty even most of the way, with the training partner getting ahead at the end of the interval. Breakthrough came in interval 2, we had done about 2 minutes, and I was about 20 feet behind when we slowed, turned right and started going uphill. From somewhere (perhaps the suffering of all the previous rides) I found some power to go past the training partner (who is light and usually trounces me on hills) and continue accelerating on the hill. Closed out the interval feeling like a champ and held on in front. The next two we stayed pretty even, and he trounced me on the fifth with his endurance. But all the same. It was good to remember (by feeling) that I can throw down a little on the bike when I want to.

I think there's just something about being aero from which I get more power (ahh, the joys of fitness).

(is this a sweet looking bike or what?)

The run off the bike was a bit tough as the legs were feeling gelatinous near the end of the ride, but a planned upon fast first mile was cut by 15 seconds (probably due to group workout nature) and the following 2.8 miles were hard but good.

Lesson for today: keep going, keep mixing it up and don't overdo it. The breakthroughs will come.

Photos courtesy of

Wednesday, July 09, 2008

KY in the Summer (gotta love it)

This will be your encouraging post for the week/month/quarter. It's hard not to appreciate being outside this time of year, even if one lives in a highly urban area. Regardless, it's better than laying on a couch, and it's exceedingly more interesting. So even if it's a walk, go enjoy your life and slow it down with getting out of the building.

These are some pics from the ride home yesterday afternoon. I did beat the storm home.

Kid you not, there were some 7-8' tall corn stalks just a little further down the road...

On tap for today is a brick with the fellas and maybe a few minutes of Tour de France coverage after.