7/24 - 7/30

It was a decent week of training, my penultimate one before going back to work. Tyler asked my the other day if I was excited. My answer: "A little." I will continue to teach until the answer is "no." If that is ten more years, then I will work ten more years. If that is one more year, then I will work one more year. 

Monday I went to the little pool and swam 2,750 yards. On the road, I hit 3.14 miles, and in the gym, I hit the weights and hit them hard.

I was in the big pool Tuesday and swam 2,100 meters. I upped the roadwork to 4.05 miles while conitnueing to work hard in the gym. 

I had that ace workout in the pool Wednesday with 3,700 yards. I ran on the treadmill for 1.41 miles, and Paul B and I did legs at the City.

Forrest and I rode bicycles Thursday morning. I went to the pool later and swan 2,400 yards. Also, I lifted weights.

Friday is the day Penny and I went to Lake Village, so all I could get done was a shuffle (3.52 miles) and a short swim 1,700 meters.

I made up for missing the gym Friday by doing two sessions at the City Saturday. Paul B and I worked legs early. I took a 1.7 miles shuffle in the late afternoon then went back to Plate City to do Friday's upper body session.

For the week, I

  ran 13.8 miles,

  lifted weights six times,

  cycled 40.04 miles, and

  swam 11,889 meters

Those numbers are decent but not good. On the positive side, there is some balance in there between the swimming and running. With this being Bikes, Blues[,] & Bayous week, I don't know how it's going to go. I should be able to swim a fair amount. The running I do will have to be done early in the week. I need some time for my legs to get fresh, so Paul B and I have already agreed to do legs Monday and take the rest of the week off. If I were in top form, I could just train right through this, but I am in average form at best, so I need the rest, at least a mini-taper. Praise God, however, for good health and that I get to train as much as I do.

Birthdays

We all have them. Birthdays that is. And with social media, I am amazed at how many people don't know a couple of important things. One thing most adults don't seem to know is how to wish someone a happy birthday. It's not very complicated, but so many seem to fall short. I read over and over, "I would like to wish my wife a happy birthday." I always think, after all these years, you should not be too shy to actually do it. Do it. Wish her a happy birthday. If you have the nerve to bring it up, why not close the deal and do it.

I also read people saying that they "want to wish" so and so a happy birthday. Just like "would like to" it's not that hard. You are already so close to doing it. Pull the trigger. Take that chance. Let me tell you how. Say, "Happy birthday, _______." See how easy that is? And who is going to reject you for that? If you don't like that approach, you can do it this way. Say or write, "I wish _______ a happy birthday."

Feel better now? Good, because I don't. There is one more thing we need to learn about birthdays. They are not belated. Let me say that again: birthdays are not belated. Did you hear me? Birthdays are not belated!!! They aren't. They can't be. For example, my birthday is June 2. If you wish me happy birthday on July 2, my birthday is not belated. No matter when you wish me, my birthday does not nor can it change. 

Get it?

Yeah, but what if I miss it by a day?

Simple. Just say, "Happy birthday." Anyone who will unfriend you because you miss it by a day is not a friend.

Okay. But what if I miss it by a week?

You say, "Belated wishes for a happy birthday."

See? I don't know why people are so hung up on that word "belated," but if you must use it, it refers to the wishes not the birthday. This is 5th grade English, so stop making yourself look stupid. Really, stop it or I might punch you in the Adams's apple the next time I see you.

And while I am complaining, do not ever say, write, or think "Last but not least." I will unfriend you for that.

The Cows Came Home Early

I woke up Saturday morning at 4:50. I  immediately texted Tyler to tell him I was sleeping in. Yeah, sometimes you just know. I just knew. I woke up the next time at 7:30. That wild night with the Pelleys left Penny and me groggy the next day. Heck, staying up to 10:00 p.m. is tough stuff.

Paup B showed up for legs at Plate City at 9:30. We started with the hip ab/adductor, shifted to the squat, then did some singles on the trapbar deadlift. After that, we played some with the leverage squat machine, and then took the wheelbarrow outside the fence. This is a Titan plate loaded contraption made to have fun with. We had fun.

We had a 100 pound plate and two fives on each handle for a total of an added 120 pounds. We went up the street for .06 of a mile, then back and down the street for another the same distance and an added .05 of a mile. That was a lot harder than it seemed like it would be when I first started pushing that thing. I especially felt it in my trapezius muscles. 

Thus we concluded another good leg workout. After that, I rested some, studied, and hung out with CC. About 6:00 p.m. I went out for a run. It's still hot then, but the shadows are way longer, and you can find lots of shade. I usually don't run after leg work, but I have been so short on miles for so long, that I did it anyway. Of course my pace was slow, and it did not feel good. But amazingly, my legs felt better as the run went on. I only did 1.7 miles, but that is a little bit better than a poke in the eye. I think.

Believe it or not, I went back to Plate City after I cooled down from the run. Remember Friday? I missed my lifting that day, so I made it up Saturday night. The session was a bit truncated, but it was a little bit better than a poke in the eye. I think. What do you think? Anyway, I went inside, had supper, and studied some more. 

In case you don't know what a plate loaded wheelbarrow looks like, here is a pic I pulled from Titan's website. You can add a bunch of weight to that thing and push it until the cows come home. They came home early for Paul and me. Next week, I'll get a picture of mine with the big hundo plate on it and post a pic.

I Need That

Friday is usually a big day for training. When the weather cools that is. This Friday started out with me meeting Tyler at the pool at 6:15. We did a straight swim. I did, however, have to stop after the first 50 to move a robot. Then I went 1,650 in a row in the big pool for 1,700 long course meters. Not a bad start. 

It got really hot, and I went out for a run about mid-day. I took to the sidewalks along the boulevard to catch some shade. I really do remember a time when I never considered shade. Those days are gone. I even had to walk some blocks to help me control body heat. To make a short story long, I shuffled 3.52 miles and walked half of a mile.

Earlier I had talked to Jimmy Pelley. We agreed to meet at 6:30 p.m. at Fox's Pizza in Lake Village, Arkansas. The Pelleys, Jimmy and Rhonda, live in Rayville, Louisiana. It's about an hour and a half trip for them to Lake Village and about the same drive for us from Greenwood, Mississippi. 

Why Fox's Pizza? Two reasons. One, they have really good pizza. Two, you can also get a steak there. 

What!?!? A steak? 

Yeah, they cook steaks at a pizza joint.

But isn't that a chain? How can they get away with that?

The owner of that franchise got permission to cook steaks at his Fox's. And they cook a good one. I saw a spot on this Fox's on an edition of True South, a show that comes on the SEC Network. True South tours the South East and explores the culture, uniqueness, and food of towns throughout the South. Lake Village was one of their episodes, and Fox's Pizza was right smack in the middle of it.

I was already familiar with Fox's in Lake Village. That is where I always ate the night before the Chicot Challenges. Pizza is a good food before an extreme endurance event like that. The carbs, sodium, and fat serve one well while swimming for ten plus hours. Trust me, I have tested that hypothesis, and it works.

So we had steak AND pizza. That's a pretty good combination right there. And we had it with old friends. That made it even better. It was 10:00 p.m. when we got home, but it was worth it for these old folks to be up that late.

Thank you, Jesus, for old friends. Bless Jimmy, Rhonda, their kids, and grandchildren. Bless their church, health, and impact on their town. And thank you for Fox's Pizza. I need to go back and eat their biggest steak, the Cowboy. Since I was eating pizza plus a steak, I only ordered the 16 ouncer. The Cowboy is a 28 to 32 ouncer. I need that.

Our friends, the Pelleys.

Heavy on the Back

I didn't get up and go to the pool Thursday morning. Instead, I met Forrest in downtown Money for a bicycle ride. Even at the early hour of 6:30 a.m., the sweat was pouring off me like I had been in a swimming pool in nothing flat. We first cycled out Coleman Road where the corn and soybeans were being irrigated, no doubt adding to the already high humidity. After Coleman Road, we made our way to the end of Money Road and then came back to Six-Mile Road. After that, we rode back to Money and then out and back on Coleman Road one more time.

Forty. I got forty miles, my longest ride of the year, stressing my butt, back, neck, and legs. Remember what Paul B and I did yesterday. Yeah, that. My legs were done.

After some napping, I went to the little pool in the early afternoon. I didn't have much fire in the belly, nevertheless, I swam

  1,100 21:51

  4 X 25 no breath

  3 X 50 back

  100 small paddles

  50 back

  200 medium paddles

  50 back

  50 large paddles

  50 back

  50 extra-large paddles

  500 25/25 free/back

  total: 2,400 yards = 2,193 meters

I guess you can see, that was heavy on the back. Why? Why not? I will be swimming it next spring in competition. Now that the Senior Olympics allows us to swim as many events as we want, I think I will probably add the 200 back. Currently, I am swimming the 50 and 100 back. The 200 will require some endurance at that stroke.

Yes, I did some more resting before going to Plate City. Out there, I hung out with Pee Wee and did my push workout. I hit it hard. Although it was very hot, the big fan kept me from heat stroking. Thank you, Jesus.

We Kicked Butt and Took Names

My winning ways continued Wednesday despite the fact that I did not hit it early. I slept in, drank coffee, and hung out with CC. Then I went to the little pool and swam

  2,250 45:22

  3 X 300 r - 1:00

    1 - 5:10

    2 - 5:09

    3 - 5:06

  550 small paddles

  total - 3,700 yards = 3,381 meters

That 3 X 300 is now my favorite hammer practice. It feels right and makes me hurt in a way I like. It should be perfect for preparing me for my pool meets, for the 200 and 500, and I think it is a good Heart O' Dixie workout also. That's 900 yards of quality swimming, of swimming in what runners call Zone 4, that pace where you aerobic capacity is maxed out and you are on the verge or crossing over into a more anaerobic metabolism. That was real training right there; I don't care who you are.

Even though it was leg day, I did go out to the City around 3:00 and do a short treadmill run. I went 1.41 miles. A short run is better than no run. Most of the time.

Forrest came over and so did Paul B. That made Pee Wee very happy. Paul B and I did legs starting with the hip ab/adductor machine. After three sets of those, we went into our squats and performed four sets of them. We cut the reps back a bit because of what was coming up. Next was the trapbar deadlift at only 3 X 1. That was for the bones. I like to overload that to stress my skeletal system. But that's not what I was talking about when I said "what was coming up next." Remember that new machine, the leverage squat machine? That's what was coming up next.

I already had the machine loaded. The idea was a drop set. I started with six reps, then Paul pulled a five off each side; I did another six reps, then a ten came off each side; six more reps, and another ten off each side; six reps done and another twenty pounds off; six more reps and I was cooked. Yeah, that. That was thirty reps done is one long set. He did it and added reps after that last weight reduction. In short, we kicked butt and took names.

So I had a good day. A nice swim practice, and short run, and a monster session at Plate City made for one very tired man. I slept well. Thank you, Jesus.

A Nice Motivator

If Monday started well, Tuesday continued better. I went to the big pool early and instead of just sloshing through some decent distance like I did Monday, I had a real practice. I swam

  1,300 31:23

  500 for time 9:49

  100 small paddles

  5 X 50 fast

  100 small paddles

  total: 2,100 meters

That might not look like too much, but it was. The 1,300 in the outdoor pool is way more than in the indoor pool. There are fewer than half the flip turns so the muscles are constantly working. And even though I talk about it and record it as if it's a 50-meter pool, it's actually not a 55-yard pool which is even longer. The 500 for time is pretty tough out there. It is way more like swimming open water than the little pool. That 9:49 might not sound like a good time and would not be for 500 indoors, but I was proud of it.

Late morning I took a run. I went 4.03 miles, which although is not a lot, puts me way ahead of last week when I only did 2.41 for the whole seven day cycle. Yeah, I am on the way back towards total fitness.

Pee Wee and I had it to ourselves at Plate City. I did some mowing, and I did my pull workout. Add to that 3:00 on the bike erg. I even did some slight re-arrainging at Plate City Extended. Pulling out an old plate tree that was stored behind the City, I got a few plates off the ground. Also, I moved the new squat machine a little to make it easier to get in and out of it. It actually is more functional out there now besides looking better. All of this makes me happy and there is something that made me happier. Ever so often, I would gaze at the Heart O' Dixie plate and take a charge from that. Yeah, that thing is going to be a nice motivator. Thank you, Jesus.

The Next Big Thing?

If the numbers were way down last week, at least I started this week off well. Although I lounged late, eventually I did drag out and go to the little pool where I swam

  2,100 45:28

  4 X 25 no breath

  300 medium paddles

  2 X 50 back

  50 easy

  total: 2,750 yards = 2,515 meters

That wasn't a great practice, but I am recovering from Saturday and still trying to decide what the next big thing is that involves water. I want to do that Across the Bay Swim on the coast, but it is on a Sunday in September. I just looked up the Dragonfly Triathlon, and it is on August 26. Almost certainly I will do it, which means I need to keep hammering it in the pool.

After some more lounging, I went out for a run in the mid-afternoon and did 3.14 miles. My running has been terrible this summer. Two weeks ago I started rebuilding, but last week the wheels came off the van. Again. I re-mounted them and hope to started shuffling again getting ready for winter. Winter is when I usually bust it out big and have fun doing adventure running and crazy training runs. I have some ideas written down in a notebook. I have to be fit, however, to pull them off.

Forrest ran over after 5:30 and Plate City Gym was occuppied. Forrest and Pee Wee and I were out there working hard. Earlier, just before he got there, I mounted the tray I won at the Heart O' Dixie. That is my most prized of all my awards. It looks really nice out there, and my eyes were on it often as I lifted the weights. Thank you, Jesus.

7/17 - 7/23

The numbers were way down, but the enthusiasm was way up last week. Monday, I had a pretty good practice in the pool with 2,900 yards. In addition, I lifted legs with Paul B and went to Over 60s.

Tuesday, I swam another 2,150 yards and somehow managed to do nothing else. I did run Wednesday for 2.41 miles, but did not cycle, swim, or lift.

I had my last swim practice Thursday with 1,600 yards. Also, Paul B and I worked legs at the City.

Friday was rest and travel day. Saturday was the Heart O' Dixie Triathlon. I swam 800 meters in a good time.

For the week, I

  ran 2.41 miles!!!!!

  swam 6,877 meters, and

  lifted weights two times

Yeah, that was it. Almost no running, no cycling, and little lifting. I did no upper body lifting on purpose, to get fresh for the race Saturday. The swimming was down due to the race taper.

The 2023 Heart O' Dixie Triathlon

I never felt so good about getting beat. Team 20 - 40 - 60, the two-time defending State Champion triathlon relay team, competed once again in the 2023 Heart O' Dixie Triathlon. The team name comes from our ages. Ben Car, our runner, is the young one at twenty-two. Shay Darby, team captain and cyclist, is forty-something, and yours truly, the swimmer, is sixty-seven years old.

Me exiting the water with my oversized belly.

This race has huge emotional pulls for me. I did the first one in 1980 back when you wrote a check and licked a stamp to register for a race. I did the first six, then was off eighteen years and started back in 2004. Since my comeback, I think I have missed three. Anyway, starting in 2021, Shay and I along with a runner he has recruited have entered as a team. We were the overall winners in the relay division in both 2021 and 2022. Not this year.

The weather was bad when we showed up at Lake Tiak O' Khata around 5:30 a.m. Saturday morning. The race starts at 6:30, but I wanted time to warmup without a rush. I didn't get it.

Due to the cloud cover, it was dark much later than normal. I know people swim that lake everyday, but I am not climbing into natural water in Mississippi in the dark. Then there was the lightning. It was flashing out there pretty good. I was afraid they would cancel the swim. They did postpone it first by fifteen minutes, then by another five. Finally, they called us to get in line and start the race.

It was still raining and lightning. You should have heard the banter in that line as we prepared to have our go at the lake. One guy asked, "How close does lightning have to hit to kill you? Ten feet?"

I answered, "I think it's a little farther than that. Like 1,000 feet."

Another guy said, "I want to die with my friends." 

I responded, "You have friends here?" I didn't know anybody in line.

Somebody else said, "How many people die per year from lightning while swimming?"

I asked, "How many people swim each year while it's lightning?" 

A few people dropped out. A few moved from their place in the line to the back of the line, thinking, I suppose, that more time would mean less danger. I just wanted my chance at the water. Oh, and nobody warmed up. Nobody.

When it came my time to go, I started a little slower and tried to ease into my pace. Swimming at any pace before the body is warmed up to it is a painful thing. At least it always has been for me. It wasn't too bad, however, and after a couple of hundred yards, I fell into a strong, but what I felt like was a sustainable pace. "I can do this," I kept telling myself. "I can hold this pace all the way."

And I did. The muscles of my triceps and rear deltoids were hurting, but I knew I could hold. I passed swimmer after swimmer, and each time I did, I got a charge out of it. Once, while taking a breath, I saw the sky light up with a lightning flash. Yeah, we were swimming in that.

When I got out, somebody yelled, "Shay is over there," and pointed me his way. Shay snatched that chip off me like he was stealing it and was off in a flash. I made my way to Penny's truck, and we headed out towards T 2, the bicycle/run transition. 

On our way south on Highway 15, we passed cyclist after cyclist. Finally, we saw Shay and he was in the aero position. He looked strong and comfortable.

 

Shay doing his leg of the tri.

I missed the hand off between Shay and Ben. I was in the porta-potty changing my shorts. I wore a race suit for the swim, and by the time we had driven to Philadelphia, it felt like I was wearing a barbed wire Speedo. Really, it was miserable.

Ben leaving T 2. Shay's wife, Shelley, took this
photo. In fact, she took the other
photos in this post.

I finally got changed, and Penny and I headed for the Fair. When we made it to the grandstands, the sky opened up again. We sat in the dry while we watched the runners come it. I saw an old training partner, Mark Waldrup, come in strong for a new PR. I saw a runner who had been about a mile ahead of Ben come in. I recognized him because he was very tall and ran shirtless. Ben ran onto the track about a minute later and almost caught this guy. Ben was pushing it hard, and as soon as he crossed the line, he collapsed. They scooped him up and took him to the medical tent. His knee was hurting, and his face didn't look too good either. I thought, they used to shoot horses when they got like this, didn't they?

You can't really see it in this photo, but it's 
raining cows and goats out there.

Now we just had to wait to find out our fate. Since the start is staggered, just because you cross the line ahead of someone else doesn't necessarily mean you beat them. After our runner had been in a few minutes, I went to the timing table and got a printout of our results. They had us listed at first of five. That would be the first of five male teams. I was sure a women's team couldn't beat us and was doubtful a mixed team could.

A good while later, I went back for another printout that I was sure would settle the issue. This on showed us a two of five. Huh? That started me asking questions. If another team had come it with a faster time since the last time I checked, we should have been two of six. One of the ladies attempted an explanation. There was indeed another team who had a faster time. That team would be the overall winner. Our team would be the first male team winner, so we were one of five.

Did I tell you how long I have lusted after one of those silver trays they give as awards? Forty-three years. For forty-three years I have wanted one of those trays. The overall relay winning team gets a batan. Huh? Yeah, I have two batans at home. Now since we got edged out in the competition, I finally have my tray. Yes, I cried. I am now as I type this. I am thinking of getting my lazy butt up and mounting that thing in Plate City. It will be there to remind me when I am out there and not feeling like working hard to get with it and do the work. 

I didn't sandbag to get the tray. I swam faster than in 2022. When you are my age and beat your time from a year ago, you are doing something. I know I can do even better. I plan to swim faster next year. We had some problems this year. Ben shot himself in the knee with a nail gun. I injured my left shoulder at Pool Fools, so our training was hampered. If we can all stay healthy, maybe we can be the top team again in 2024. If not, I'll get another tray. 

The top male team in the State with our trays.

One More Set

Thursday morning has come and gone. There was no attempt to rise early. There was no attempt to run. There was attempt to drink lots of coffee. I succeeded. CC loved it. So did I.

I did go to the pool for my last swim before Saturday's race. I swam

  1,200

  6 X 50 @ WIFL

  2 X 25 no breath

  50 easy

  total: 1,600 yards = 1,462 meters

Monday night, I ordered a leverage squat machine from Titan Fitness. They sent an email saying they would notify me when it had shipped. I have done business with them before, and they had always sent the email. Two business days passed, and a third one started with no notification. I was getting a little pissed. Then without warning, Penny came inside from watering flowers and said, "You have two big packages out there."

Yehaa!

Paul B texted right after lunch and asked when we were lifting legs. I responded for him to come on now if he wanted. I got some tools out and started cutting boxes open. To make a short story long, we put that thing together. It was hot out there, 96 with a heat index of 113. Titan doesn't send instructions with their machines. You have to have a punched Man Card to do business with them. Paul saved the day when he looked up an assembly video on his phone and freeze framed and expanded some important parts that we couldn't figure out. We got that thing put together, so you know what we had to do then: use that sucker.

We did three sets and we were both like wilted flowers. The heat had worn us down and out. We were drinking water in front of the big fan when Paul mumbled, "One more set?"

If it had not been so hot, it would have been three more sets. I mumbled back, "Yeah. One more set."

So we did it. We put it together, worked out on it, and now Plate City has reached a new high. It has a brand new leverage squat machine, some more plates, and a mirrow. Now, if I can get the back yard cleaned up. There are boxes and packing styrofoam everywhere. The price of progress.

Staying Alive

Wednesday morning I slept late. It was after 7:00 when I woke up. I didn't go straight to the pool. I had contacted the strength coach at DSU. They still had some plates for sale. Since DSU is not that far, and since my gym is named Plate City, I thought I'd take a few more of them off their hands. They are reasonably priced.

I showed up over there at 11:30. He had what looked like some football players with him. They, the football players, loaded the plates. We tried to make it come out to an exact dollar amount. When we couldn't, Colton, the strength coach who is a dead-ringer for Tim Tebow, threw in a mirror. Plate City has never had a mirror. Now I know why gyms have them. When you look at yourself and see how bad you really look, you think, I have to do something about this. I have to lift harder, longer, heavier. It's a good addition to the gym. Picture later.

When I got home and unloaded all the new stuff, it was time for lunch. Then I lounged until around 4:00 and went to the pool. Both pools were full of kids. I went back and hour and fifteen minutes later. Both pools were full. I think maybe they are doing lessons in the little pool. I went home and stayed there.

I did go to the City. Remember, I am not lifting upper body this week because of Saturday's race. So I worked neck (okay, that's upper body but not arms, chest, or back) and ran on the treadmill. I pulled the big fan up right by the treadmill and stayed alive. Staying alive can be a trick this time of year.

So, how do you feel about not swimming? Not too bad. I will swim a little harder and longer today, but not too much. I should be alright. I better be. I want to stay alive.

Let's Avoid That

A gutteral growl startled me into the twighlight zone, a racket brought me closer to consciousness, then a cat running across my face picking up spead as she did had me full awake. Yeah, that. At 3:00 o'clock in the morning. 

This morning, I have a swollen lip and a few puncture wounds to my face. The offending party is by my side purring like everything is OK. That's because everything is OK. Anybody else a sucker for cats like that?

Monday I trained pretty hard in the pool doing 2,900 yards. Tuesday, I cut it back a bit with

  1,300

  10 X 50 @ 1:00

  250 easy

  2 X 25 no breath

  50 easy

  total: 2,150

I know ___ X 100 @ 2:00 looks like ___ X 50 @ 1:00. It's not, though. Really it's not. If you don't believe me, try it yourself. X 50 @ 1:00 is more intense. Why do it on a taper? It was less volume than what I did Monday. The total yardage dropped by 750 while the intensity went up a little. Right or wrong, that's what I did. I think, however, after looking at the info in Garmin Connect that a longer interval is called for with 50s. The swim pace for the two practices was exactly the same. You do a set like that to build stamina. What advantage do 50s have for stamina over 100s? I can't figure it. A longer interval on the 50s will mean a faster pace which is why you swim 50s: for speed. Lesson learned.

I did a little mowing. That's when I realized it was crazy hot out. Forrest came to the City. I only did some neck work and some stretching. I am performing no upper body lifting this week. Yeah, I am trying to get my body dialed in for Saturday. I wrote it before: I'm afraid that if I don't swim well at the HOD, my cousin, Shay, might put a contract hit out on me. Let's avoid that.

Forrest accepted a ride home. He ran over, lifted some, then I drove him home. I checked my phone while we were at the City. The heat index was 113. That's a little warm for man or beast. Even Pee Wee has been coming inside a lot lately. He loves to nap in his whatever you call it, cage thingy. He's a rich dog. He has two houses and a gym outside and his own room inside. Plus he has health insurance, good pay, and a retirement plan. He's worth it all. So are the cats even when they run across my face.

I'm Really Bad like That

Paul B came to the City and we lifted there and did a street workout. It was as hot as Hades out on that asphalt with the sun shining down on us. But first things first. 

I slept in and went to the pool in the late morning. I didn't want to feel like I did last Friday and Saturday, so I made sure I was well rested before hitting the water. I went to the little pool and swam

  1,350

  11 X 100 @ 2:00

  300 easy

  2 X 25 no breath

  50 easy

  total: 2,900 yards = 2,650 meters

That was a nice practice, and it felt perfect. It had intensity and some volume but it was not so much that I needed a nap afterwards. I wasn't even sure I could do the 100s on 2:00. I knew I could do some of them, but I kept going until all the chips were gone. Chips? Yeah, I laid out a set of 11 poker chips and moved one after each rep. Seeing the to do pile get smaller and smaller kept me going.

Paul B and I had agreed to meet at 3:00. It was Over 60s night, so we had to get it done early. We did hip ab and adduction and three sets of squats. Then we took the farmer's handles and some plates to the street. We walked

  1 X 100 + 0

  1 X 100 + 10

  1 X 100 + 20

  1 X 100 + 30

  1 X 100 + 44

The handles weight 44 pounds each. The "plus" equals how much weight we added per handle. So when we did the + 44, we were carrying 88 pounds per hand or 176 pounds total. That's body weight or more for each of us. That's also a new Association of Sports Strongmen world record. We both get credit for the record, since we were just working out and not competing with each other. That's pretty good work right there; I don't care who you are.

Paul B and his wife Beverly came by the house at 5:30, and we rode with them to Over 60s. It was good as it always is. I ate enough fish to stock a pond, and the ladies who bring the ice-ceam around know me now. I ate four of them, ice-creams. I'm bad like that. That is a long way from my record, however, when I consumed 1.75 gallons in a single day. Yeah, I'm really bad like that.

7/10 - 7/16

I had a pretty good week training, the best one in months. It started Monday with 2,200 in the big pool. It continued with a run out Hades Road and up Hemingway to home for 3.59 miles. It finished with a big session at Plate City with Forrest.

Tuesday was even better. I swam 3,600 in the big pool. While I only ran 1.91 miles, I lifted at the City then met Forrest in downtown Money for at 32.42 mile bicycle ride. Yeah, that's four workouts.

I moved indoors for the swim Wednesday, but 3,300 yards equaled 3,016 meters to make three straight days of good swimming. I shuffled another 2.15 miles and lifted legs with Forrest. We took the safety squat bar outside the fence. I did .14 miles with 75 pounds in addition to 7:05 on the bike erg.

Thursday was a banner day. I hit 3,700 in the little pool, 1.71 on the road, 12:00 minutes on the bike erg, and lifted like I was mad at those weights.

All that good training, however, had me dragging by Friday morning. At the pool, I slogged through 1,800 uninspired yards. On the road, I survived a way too hot 4.02 mile shuffle. 

It was much the same Saturday. I swam 1,500 with no quality at all. I did work legs pretty hard with Paul B, and he discovered the ski erg. I did 1:00 for the first time in weeks on the upper body ski erg. Later, I did another workout for the upper body to give me two gym sessions in one day.

Rarely do I do anything but preach, eat, and nap on Sunday. Forrest, however, wanted to ride, so I met him in downtown Money. He rode 40 miles. I managed to squeeze in 33.5 before tapping out and going home.

For the week, I

  ski ergged 1:00,

  barbell walked .14 of a mile with 75 pounds,

  ran 13.36 miles,

  cycled 65.92 miles,

  bike ergged 19:05, and

  swam 15,259 meters

That's the most cycling I've done this year. That's the most running I've done in months. That's the most bike ergging I've ever done, and that's the most swimming I've done in a few months.

This is Heart O' Dixie race week. I need to train and get fresh at the same time. I'll try to pull it off by the grace of God.

Another Press Conference

Press Conference at Plate City

(Lehrton, MS)                                                                       By Joe Bob Higgins

For the third day in a row, there has been a press conference in the Big ASS world. This time, it was Zane Hodge hosting a conference at Plate City Gym. In attendance were me, Joe Bob Higgns of the Lehrton Gazette, and Jay Unver of Big ASS Endurance.

Hodge took a stand on his treadmill and said, "I thank all two of you for showing up here this morning. As a result of Big ASS's signing of Alaina Matthews, I have been thrown into a mental and emotional turmoil. I have been the face of Big ASS for thirteen years. Thirteen years. I have set and hold world records in cycling, in running, in powerlifting, in strongman, in triathlon, and in swimming. I did my part to launch the Association of Sports Strikers, ready to sign and fight Randy Beets unitl his mother sued us to prevent the match. I was willing to fight Robin Bond for the Inter-gender title before she backed out. I have done everything the Association has asked me to do for thirteen years. Thirteen years! Then yesterday with great pomp and circumstance, they sign a new athlete who has never done a single thing for the organization, and they pay her more than they pay me. Take a look at what they themselves announced in yesterday's press conference that her contract contains:

• one new race suit annually -- more than me. I get one used practice jammer per year
• two new pair of swim goggles per year -- more than me. I get one. It's supposed to be new, but I've always been suspicious. The packaging is always tampered with and the protectice lense cover is always gone
• a coupon for a free cheeseburger and a coupon for a nickel off on an order of fries -- more. I don't get the coupon for the fries.
• $8.00 cash -- more than me. I get $7.00
• a signing bonus --  more than me. Although Nomann didn't say how much the bonus was for, but I never got a signing bonus. Not a penny

"How can I not be upset about this? How is this fair? Are they trying to get me to retire? What the heck is going on here? Dr. Nomann has not answered my email, phone calls, or text messages. I am shocked, stunned, saddened, and no one will talk to me. I don't know what to do. What would you do? I'll take questions now."

I asked, "What are your options?"

Hodge's response was, "I could retire. But that's not going to happen. Maybe Nomann wants me to, but he'll never get the satisfaction of me voluntarily giving up. I could and will raise Hades. That's for sure." Then he paused a moment and seemed to be in deep thought. "Maybe I will re-sign with the Fast Track Fatties. They didn't pay much, but they never pulled a dirty deed like this on me."

There was another long pause. "Any other questions?" Hodge asked.

Neither of us responded. Then Hodge said, "Unver, you work for Big ASS. You know what this is all about. Tell us."

Unver's response was, "I'm here as a reporter."

"Well, take your reporter's cap off and tell it to me straight."

"I'm not wearing a cap."

"Unver, I could come back there and whip your a**."

Hodge took a few steps in Unver's direction. I stood up and got between the two men while Unver made his way out the back gate and was gone.

"I guess that's it, Hodge," I said to an angry man.

"Oh heck no. That ain't it. I'm gunna get Unver. I'm gunnna get Nomann. And I'm gunna get Matthews. Just you wait and see. Just you wait!"

A Pretty Solid Day

Tyler was supposed to meet me at the pool. We didn't set a time, but we agreed to meet. Since we always swim at 6:00 a.m., that's when I showed up. Tyler didn't. A bad cloud hung in the southern sky so I went back inside. The water was still hot. According the Garmin Connect, it averaged 91 degrees during my swim. 

Like Friday morning, I felt more like sleeping than swimming. All I did was

  1,000

  4 X 50 decline

  4 X 25 no breath

  100 medium paddles

  100 easy

  total: 1,500 yards = 1,371 meters

Pitiful. I would have been better off sleeping in and swimming later.

Paul B came to Plate City for a leg workout. We squatted and hip abducted and hip adducted. I had hoped to do some street work, but that bad cloud was back and I didn't want to deal with it. 

In the late afternoon, I mowed the front yard and then did another Plate City workout. Pulling was due, so I did a truncated version of that. I did the reverse fly and chins. Added to that were some light curls for very high reps and some neck work. 

All in all, it was a pretty solid day: one swim and two gym workouts. I did no running because to run on top of a full squat regime is suicide to the legs. 

Matthews Signed

For the second day in a row, Dr. Timothy Nomann held a press conference at the Big ASS Training Center in downtown Lehrton, Mississippi. The latter conference was to announce the signing of Alaina Matthews to a multi-year contract that Nomann called, "the most lucrative in Big ASS history." Reportedly, Matthews will receive a new race suit, two pair of goggles, a coupon for a free cheeseburger at Bob's Burgers and another coupon for a nickle off an order of fries, $8.00 cash, and performance bonuses." Besides this annual compensation, Matthews was all smiles as Nomann handed her a check, for an undisclosed amount, as a signing bonus.

Nomann called it the greatest day in the organiztion's history. Matthews added, "I'm ready to be the face of the Association. I'm ready to push out the old guard and bring in the new."

When asked it the reference to "the old guard" was about Zane Hodge, she responded, "If the goggles fit, wear them."

Nomann added that Matthews would be representing Big ASS at the Swim Across the Bay Swim in September at Ocean Springs, Mississippi. There she will have the opportunity of winning the Association's world open water championship. All she has to do is defeat any other Big ASS swimmers in the race to be the world champion.

Joe Bob Higgins asked if Hodge would be competing in the Across the Bay Swim. Nomann answered, "That's not clear at this time."

I'm Still Alive

I went into the little pool Friday morning, and I felt like I wanted to take a nap. Sometimes I refer to it as the fire in the belly. The fire was not there, so I slogged through

  1,500

  4 X 25 no breath

  200 medium paddles

  total: 1,800 yards = 1,645 meters

I guess that was better than a poke in the eye but probably not much. Also, the water was very warm, 91 degrees. In some ways that was good because it's close to that at the HOD. 

After lunch, I went out for a shuffle. It was pretty hot. The dew point was 80 giving a heat index of 109. When I started, however, we had a cloud over. But as I ran, the sky cleared up and when it did, I was trying to stay alive. I stopped and stood in shade several times. Once, I stopped and sat on a sidewalk and tried to cool down. I would have taken a ride if anyone had asked me. No one offered. I wonder if I would still be on the sidewalk if I had died. I did make it home, alive, with 4.02 miles of shuffling, an unknown quantity of walking, and even more standing and sitting in patches of shade.

Sometimes you just do the best that you can do. Thank you, Jesus, that I am still alive.

Press Conference

Press Conference

 Lehrton, Mississippi (July 14, 2023)                                                    Jay Unver 

Dr. Timothy Nomann called a press conference at the Big ASS Training Center in downtown Lehrton, Friday morning July 14, 2023. The excitement was palpable as the press gathered and eagerly awaited Nomann's appearance. It was widely speculated beforehand that Nomann would announce the signing of their latest athlete, Alaina Matthews. That is not, however, what happened. Nomann took the podium at exactly 8:00 a.m. and said:

"Good morning and thank you for being here. Today, Big ASS Endurance announces the formation of a new division of athletic competition and record keeping. In addition to

   the Association of Sports Shufflers

   the Association of Sports Syclists

   the Association of Sports Swimmers 

   the Association of Sports Strongmen and the now defunct

   Association of Sports Strikers

we are adding the Association of Sports Stupidstuff.

"The purpose of this new division is to foster athletic competion, to foster athletic fitness, and to foster athletic creativity. This organization will provide an impetus for creating and an structure for recording athletic endeavors that don't fall neatly into any of the existing Associations of Big ASS. For instance, a couple of years ago Zane Hodge did a max squat and a one-mile run for time in the same day. What do you do with events like that? We recorded his squat total in the Association of Sports Strongmen records, but the mile time? Now, we will retroactively record that accomplishment in the record books of the new Association. 

"You should be able to see the possibilities here. Hodge wants to do a max deadlift and one-mile run, and max squat and deadlift plus a one-mile run and all sorts of other feats that should be encouraged and celebrated rather than ignored as non-standard. The combinations are endless. And you may have noticed that lately Hodge and friends have been doing barbell carries. That is sort of a strongman thing, but not entirely. It, to my knowledge, has never been contested in strongman. We can record event like that under both Associations, the Strongman and the Stupidstuff."

Nomann then opened the conference up for questions.

Joe Bob Higgins of the Lehrton Gazette asked, "What about Alaina Matthews? Has she been signed?"

Nomann responded, "We are still in negotiations with her. We hope to have her on board soon."

Higgins also asked, "Will Hodge have any competition in this new Association?"

"He already does," Nomann responded. "He has his son, Forrest, and the very strong Paul B."

With no one asking any more questions, Nomann passed out coupons for a nickel off cheeseburgers at Bob's Burgers and dismissed the press conference.

Dr. Timothy Nomann

And Taking Names

Yeah, that kind. I had that kind of a training day. I was kicking butt and taking names. It started in the pool. Because the weather looked a little sketchy, I went indoors. I showed up a little after 6:00 hoping the morning crew would squeeze me in. They did. Thanks guys. I swam

  1,200 25:14

  1,000 for time 17:53 (1:47 -- a new Big ASS world record!)

  200 easy

  4 X 25 no breath

  50 small paddles

  50 medium paddles

  50 large paddles

  50 extra-large paddles

  100 extra-large paddles

  200 large paddles

  300 medium paddles

  400 small paddles

  50 easy

  total: 3,750 yards = 3,427 meters

That's real training right there; I don't care who you are. I was kicking butt and taking names.

In late morning, I went out for a 1.71 mile run with two pound weights in my hands. Why have I been forgetting that?

Since it did some raining, I did not get around to any lawn mowing. I did, however, get around to going to Plate City. I executed a push workout and took my bench up to 130. Remember, I didn't train the bench for about a year or more, so I am being very cautious working the weight back up. I was doing incline work and then when I bought that overhead press machine, I went crazy on it. 

Last week, at 125 on the bench, I felt something in both shoulders. Not pain or even discomfort, but I could tell that my shouders joint were not ready for much weight yet. Thursday, with 130 for five reps, they felt good. I have experienced this in the past. That's one reason I think the bench press is a must do for swimmers. We need strong shoulders. Everything about them needs to be strong. In the past, I noticed a correlation between my five rep max and my 50 meter sprint times. Yeah, the gym is essential if you want to be all you can be and beat Randy Beets.

Also, I did some spinning on the bike erg. I totalled 12:00 minutes to add to my 32 mile ride on the road done earlier in the week.

So I had another solid day of training. Thank you, Jesus.

The Talk with Jay Unver

The first thing he said was, "Congratulations on the world record." 

I appreciated that and after saying "Thanks," I offered him a bottle of water. "You running all the way back to Lehrton?"

"Sure. It's only 13 miles."

The record he was referring to was the 315 I pulled on the trap bar deadlift, breaking my own Association of Sports Strongmen record of 310. I did that the first day Paul B lifted with me. I failed on the first attempt, losing balance and tipping forward. I maintained balance and locked out the second attempt for the record.

Jay Unver wanted to talk about Paul B and the possibility of us having some strength showdowns. Since Randy Beets moved, Big ASS Endurance has lacked the sparkle of a rivalry. The tall guy and I used to duke it out on foot, on bicycles, and especially in the water. The high water mark of my athletic career came when I, as a solo athlete, beat his whole relay team at the Heart O' Dixie Triathlon. The look on his face when he saw me standing there as he crossed the fish line: priceless!

We even had a few virtual swim meets after he moved. We would agree on several distances, then swim them alone and compare times. He beat me like a red-headed step child on the sprints, but I was still the king of anything 400 yards or more, although the gap had narrowed considerably. But we don't communicate much anymore. He's no longer on Facebook, and the last time I texted him, he never answered.

So the Association is looking for another rivalry. Paul B might be that. Unver even asked me about Alaina. I said I was unsure about her. I'm not certain she wants competition. She's swimming that open water thing on the Coast. I want to do that, but I am hesitant about taking another Sunday off church. If she would join Big ASS, that could be billed as the next big competition.

The topic then turned to adventure runs. I shared several that I have in mind for this winter. Two of them have never been done. One has been on my mind for several years. The Parks Marathon is one I have thought about often but never pulled the trigger on. Recently, I came up with the idea of running around Greenwood, that is circumnavigating the town. That one has me excited. I've checked the maps and planned the route. The distance makes 15.3 miles, a nice training run for Parks Marathon.

Then I also have some ideas about hybrid events, events coupling endurance and strength moves, that is running and lifting. I even have an idea about running that involves shuffling out to Money Road and then running a mile for time followed by running an 880 for time followed my running a 440 for time. That, with the rest walks between, will get me out the Road a good piece. Then a slow run back will equal a unique and good training day.

And there is the possibility of a dryland triathlon. I have a ski erg which closely mimics swimming. I have a bike erg for the cycling. And Plate City has a treadmill. Can you spell p o s s i b i l i t i e s?

Unver was happy with all of that. The Association needs events that are interesting. But above all, the Association needs a new rivalry. When the Beets/Hodge rivalry was going, Big ASS was riding high.

After covering all of that, Unver left running back to Lehrton. And my mind wouldn't rest. I kept thinking of new physical challenges. They are endless.

And Then Taper Time

The Wednesday morning weather forecast looked like rain towards the end of when I would finish my practice, so instead of getting run out of the pool early, I went indoors and swam

  3,000 1:00:34

  4 X 25 no breath

  50 medium paddle

  50 large paddle

  100 small paddle

  total: 3,300 yards = 3,016 meters

That practice lacked intensity, but the one hour of straight swimming is a stress that does a body good. I have a couple of more days to get in some intensity.

I did run in the late morning for 2.15 miles. That's not much, but slowly I am rebuilding my running base. I am ahead of last week by a little over a mile.

Paul B cancelled on the leg work, but Forrest came over and we hit it pretty hard. We even-- at his request-- took the safety sqaut bar outside the fence. We loaded it to 75 pounds, and I went .14 straight.

That capped off a pretty good day: a three-workout day that followed a four-workout one. I have it going right now. The Heart O' Dixie Triathlon is next weekend. That means after this week I will have one more hard swim practice and then taper time. Thank you, Jesus.

Oh Lucky Me

"How many?"

"Four."

I could see the incredulity in his eyes, and I knew I was in for a grilling. 

Jay Unver had greeted me with, "Open up this gate you dumb ****head." I had walked out to Plate City at 8:00 a.m. after sleeping late Wednesday morning. Lucky for him, I had a cup of coffee in my hand or likely I would have walked back inside and locked the door without saying a word.

A sweaty Unver, who had run all the way from Lehrton, Mississippi to Plate City Gym, sat down on the bench while I took a seat on the overhead press machine. For meaness, I didn't even offer the small, middle-aged man a bottle of water.

"So tell me about the four workouts and offer proof if you have any." 

Ever since 2010 when Dr. Timothy Nomann purchased the Association of Sports Swimmers, the Association of Sports Shufflers, and the Association of Sports Syclist, and rolled them all up into the new Big ASS Endurance, Unver has been Nomann's right hand man. You could say he's the Dana White of geezer sports in Mississippi. Nomann is an innovator, an idea man, and Unver is the man who makes things happen. To those three branches of the new Big ASS, Nomann added the Association of Sports Strongmen which involves both powerlifting and strongman.

As a professional athlete with Big ASS, I have to electonically report my training each day. A failure to train can result in some sort of discipline. A falsehood on a report can result in big trouble. Unver was incredulous at my report for Tuesday and was there to investigate.

I opened my phone to Garmin Connect and showed him that I started the day swimming

  2,000 49:46

  2 X 50 build

  400 for time 7:48

  2 X 50 easy

  4 X 100 @ 2:30

  100 small paddles

  100 medium paddles

  100 extra large paddles

  100 large paddles

  200 easy

  total: 3,600 long course meters

"That's a good practice," Unver quipped.

"Darn tootin," I answered. The 2,000 worked my low-end endurance, the 50s got me ready for faster swimming, the 400 worked the heart rate, the 4 X 100 hit the fast twitch muscle fibers and the lactic acid system, and the paddles worked sports spedific strength."

Unver was satisifed with workout number one, and I was relieved. As a contract athlete with Big ASS, my annual compensation amounts to: two pair of swim goggles, one pair of used swim jammers, a coupon for a free cheeseburger at Bob's Burgers in Lehrton, and $7.00 cash. On that much money, I can't afford a fine.

Next, I showed him the Garmin Connect record of my run. Since my son and I had plans to cycle that afternoon, I only went 1.91 miles. But there was the incontrovertible proof.

Workout number three was lifting weights at the City. I went inside and retrieved my workout log, a notebook with handwritten entries on exercises, sets, reps, and weights. "Who would make all that up," I threw in. "Besides, if you doubt that, I think I can whip your ***."

Unver, who is a dead ringer for Woody Allen only with a bigger nose, didn't even respond to my threat. He just made a notation in a little notebook he had pulled out of his fanny pack.

For my next proof, I once more pulled up Garmin Connect on my phone and showed him the data on our ride: 32.42 miles. That's four solid workouts and that's the reason I slept in this morning.

"Okay, Zane. You're cleared. Now maybe we can chat."

Oh lucky me.

Quandry

The last week of HOD training started okay. The water in Twin Rivers outdoor pool is warm right now, but Debbie has done a bangup job on those monster bugs. I haven't seen one since she declared war on them. Now, I hardly give them a thought. Monday morning, I swam

  1,600

  2 X 50 build

  300 for time 5:48

  2 X 50 easy

  100 easy

  total: 2,200 long course meters

You might be wondering why I keep cutting these practices short. Well, some of it has to do with bodily functions in the morning. Yes, I used the bathroom before I left home. I always do. My mom taught me that when I was a little boy. But sometimes often, once is not enough. I know, that is TMI, too much information.

It wasn't a bad practice. The 1,600 was twice the distance as my next race. The 300 for time was long enough to work my heart rate and get some acid moving. The total volume, while not bad, was, however, lacking. I need to be hitting 3,000 or more per pool session.

I didn't stop there, though. Before lunch, I ran the Hades Road/Hemingway/Weightman loop for 3.57 miles. That's more than last week. In fact, my swim was also more than last week. Last Monday, I did not swim at all, and I only shuffled 2.75 miles. So, I have it going on.

I mowed the back yard then Forrest came over and we lifted. I did my push workout and hit it pretty hard. Thus, I swam, I ran, and I lifted. Not too bad for a fat, old man. 

While I was lounging in the night, I received a text from Alaina, the swimmer who saved my bacon at Pool Fools. She is registered for Swim Across the Bay in Ocean Springs, Mississippi in September. This is a two-mile open water race across the Mississippi Sound, I think. I had heard about this swim when we went to the Senior Olympics in April. At that time, I thought I would do it. Then I changed my mind and thought that I wanted to emphasize running after the HOD. Now, knowing she is in it, and after watching the video she sent, that thing is pulling at me again. 

What to do? I'm not sure yet. It's a quandry. The race is held on a Sunday which throws an issue into it for me. As a pastor, I don't like to miss very many Sundays. I have missed two this year which is about all I ever do miss in twelve months. I'll chew on it and make a decision soon.

7/3 - 7/9

It was a reasonable week, better than the one before, at least in some ways. For some reason that I can no longer remember, I did not swim Monday. I did, however, run and lift. On the road I did 2.75 miles, and in the gym I did my push workout. 

Since Tuesday was the 4th, I counted it fortunate that I got what I got. I swam the little pool for 2,800 yards, and shuffled on the road for 1.75 miles. Yes, I ate way to much, but I did some work. 

Wednesday morning, I was back in the big pool for 2,600 meters. In the gym, Paul B and I worked legs.

Of late, Thursday has been my bicycle riding day. Yeah, once per week. I swam in the morning for 3,600 yards, and Forrest and I rode for 31.68 miles. Good day.

Of late, Friday has been my "long run day." I put that in quotation marks because my long runs are not long right now. But I have dreams: they will be long again. My "long run" was 5.14 miles which is the longest in-- I didn't take the time to look it up-- weeks, maybe a couple of months or more. There was a swim in the morning for 2,550 yards.

Saturday Paul B and I worked legs and did a streat workout. Then we swam. I did 1,400 yards and lifted again that evening.

For the week, I

  lifted weights four times,

  ran 11.51 miles,

  cycled 31.68 miles, and 

  swam 12, 028 meters

Those numbers were certainly better than the ones of the week before, but they are still short of where they need to be. There is only one more week to train for the Heart O' Dixie Triathlon, so I plan to bust it out in an all-out body blitz, runninlng, swimming, lifting, and cycling.

Double Day at the City

Saturday was double day at Plate City Gym. It started with Paul B showing up at 9:23. We worked legs. We only hit three sets of squats before turning to the standard deadlift. This must be the first time in two years since I have done a standard deadlift. By standard deadlift, I mean one with a straight barbell and nothing larger than a regular forty-five on the bar. I've been doing trap bar deadlifts with wagon wheels on each side giving a shorter range of motion. We didn't hit it too hard with only two sets, a five and a four with 135 and 155. Then we took the safety squat bar outside the fence.

That's been on my mind for awhile now, going outside the fence. When Plate City was on Monroe, occasionally I would throw some equipment over the fence and do what I called an alley workout. An alley workout was usually some type of cross fit or strongman training, something I would makeup. This time, it was a walk with the safety squat bar. It was only loaded to 70 pounds. I went .1 of a mile with it. Paul took it the other direction for .15. I then took it .05 back inside the fence.

It was real. It was fun. But it wasn't real fun. I felt it in my hips, of course. But amazingly, I also felt it in my thorasic spine. I guess I should call this street work since I don't have an alley. And already my brain is exploding with ideas. 

Paul had been mentioning working on his swimming, so I suggested we hit Twin Rivers. I gave him some coaching while I managed to get in an easy 1,400 yards on top of the weights we had already done.

After some lunch, rest, and cat time, I went back out and mowed the front lawn. The back is bad, and it rained again before I could get to it. In fact, it rained so hard that I went to the City and lifted. I love Plate City in the rain. Remember, I missed Thursday and Friday, so I had double duty to do on my double lifting session. It was different because the rain was so hard it was blowing in on the edge of the gym. I moved the bench farther inside to get out of the rain and did two sets of dumbbell bench presses, some chins, one set of one-armed dubbell rows, some reverse flys, and some corator tuff stuff.

Thus it was a good day, a solid one. Two lifting session, a swim, and some yard mowing made me feel like I had been productive. Thank you, Jesus.