Swam (20ish min.)
Run (3+)

Temp: 65º F
RPE: 7/7
Weight: 175

Good day on both accounts. Pool was full of people. Scott & Co playing. Actually fitness exercises designed as play. He and his son were competing to see if they could tread water for five minutes with their hands and feet tied. Hands and feet were bound by slipping their hands into old bike tire inner tubes used to create big rubber bands. I think they both succeeded. It looked tough, even Scott was gasping on the side of the pool after it was over.  Anika was upset that they “hogged” all the inner tubes and she didn’t get a chance to try!  Beautiful day on the River Trails! Still working on form. Looks like I need a whole new set of muscles in my calves for mid-foot/toe running. My calves are burning after I’m done. I’m used to that lazy heel strike and changing my stride is turning out to be a challenge. I think though, if I want to be a long term runner, I need to do it. Just to save the wear and tear on my knee joints. Messing around making a website for the soccer team today and let the time get away from me. Good news is that I hit the pool kind of hard. Need to bring more focus to my pool workouts. Like Steve says, I need to push myself a little.

Rule #1: You don’t have to kill yourself in training.

Rule #2: Build technique and endurance in your first year.

Rule #3: Focus on your key sessions, and make your key sessions focused.

Rule #4: Sleep is more valuable than training.

Rule #5: Forget about anaerobic endurance and high-intensity sessions.

Rules #6: Recovery is your friend.

Rule #7: Check your ego at the door.

Rule #8: Keep your eye on the prize.