Running
Lots of rain today so I went to the gym during lunch and hit the treadmill for seven interval sets of five minutes each for 35 minutes total and a distance of 2.73 miles which averages about 12:48/mile. Intervals were as follows

Intervals – run/walk ratios (in minutes)
1. 3 - 2
2. 2 - 3
3. 1:15 - 3:45
4. 2 - 3
5. 3 - 2
6. 3 - 2
7. 2.5 - 2.5

after the run - crunches - BWx25 reps

Eating, etc.
before work - nothing
morning at work – 6-8 cups of coffee
lunchtime - Mass Recovery Drink
two hours after lunch – Mass Recovery Drink
after work - 5 hotdogs, 5 slices bread, mustard, ½ can of honey roasted almonds, 3cups milk
little later – APPLE!!! (smile!)

I get the Mass Recovery Drinks from the gym, each bottle contains the following
380 cal
fat 5g
protein 35g
carbs 60g (only 5g from sugar)

Smoking – keeping better track of smoking, as of this blog, only 34 for the day so I'll certainly finish the day under 1.5 packs.

September Objectives
50 miles running (18.21mi so far)
40 miles biking
10 lifting workouts (1 so far)
Restart Shorin-Ryu Karate - 6 dojo workouts

2007 Goals & a bit of '08
1. St Louis 1/2 marathon on 3/25 *Done* - 3h11m09s
2. St Louis 1/2 marathon on 4/15 *Done* - 2h57m17s
3. Manitoba 1/2 marathon on 6/17 *Done* - 2h55m56s
4. Complete Pikes Peak Ascent8/18 *Done* - 9h2m6s
5. Rock n Roll 1/2 marathon 9/02 *Done* - 2h54m20s
6. Lewis & Clark 1/2 marathon on 9/16
7. Twilight 5k Run in Belleville 9/21
8. City of Roses 1/2 marathon on 9/23
9. Kansas City 1/2 marathon on 10/20
10 Gateway 1/2 marathon on 11/11 ###Cancelled###
11 Las Vegas 1/2 marathon on 12/2
2008
1. RnR Full Marathon in AZ 1/13 - 39.3 Desert Star VB07+AZ08M
2. Nashville, Tenn, CM1/2 on 4/26 - I Rocked 39.3 AZM+CM1/2
3. Pikes Peak Ascent in 6.5 hr or less, August
x. Virginia Beach RnR1/2 on Labor Day - 26.2 Musical MilesCM1/2+VB1/2

Golden Note – SD + CMM
Silver Note – AZM + SD or AZM + CMM
Triple Crown – 3 RnR events
Grand Slam – 4 RnR events
Rock Star – All 5 RnR events – 111 (106) in 2006