workout log for 6.14 to 6.23.08

• Saturday 6.14.08: I biked down Happy Hollow, crossing Deerfoot and continuing on to Mary Munger then to Hwy 11. I turned left on Hwy 11 and went to Old Springville Rd. It was a total of 20.6 miles and it took me 1:14 minutes
• Monday 6.16.08: I ran from our beach house East down Pensacola Beach to where commercialism stops and then came back. It took me about 52 minutes. I did pushups, chair-dips and ab-work.
• Tuesday 6.17.08: Instead of feeling fresh, crisp air at 6a.m., I walked out to stale, hot, humid air. I knew it would not be a good day for a long run, so I did some speed work. After a 10 minutes warm up, I ran 1 and 2 minute intervals with rests that were 50% of the time of the previous interval between. I did this for about 18 minutes then ran back to the house. I went west from our house and turned around at the bridge that connects Pensacola Beach to Gulf Breeze.
• Wednesday 6.18.08: I played tennis with Melyssa for about an hour. We had trouble locating the balls that someone had brought, so we bought some from a convenience store. They were actually pieces of hard, dried poop with yellow fuzz around them. They bounced about 2 inches off the ground when dropped. We suffered through them, though, and still had a good time.
• Thursday 6.19.08: The air was MUCH nicer today. I felt rested from not running yesterday, and ran east to gate for Fort Pickens State Park at the other side of the island. Round trip, it took me 1:04.
  
• Friday 6.20.08: My mom, Melyssa, Sarah, and I rented some sidewalk cruiser bikes and biked to Fort Pickens. Because of damage caused by Hurricane Ivan, the roads within the park are not opened to the public, except via bike or foot. Parts of the road are completely gone, replaced by sand dunes. We had to walk our bikes for a mile or two of the approx. 19 mile round-trip. And let me tell you--walking a bike through sand dunes is no picnic. On the way back we found some harder packed sand, which made the going much less tedious and faster. However, we disturbed some birds whose nesting ground is protected by law around there and they attacked. Melyssa was the only one to actually get hit (on her shoulder and back), but all of our hearts were racing pretty good as these birds swooped around us. I think they were some kind of migratory tern, but I really am no bird expert.
  The Fort was really something to see. I'll post pics once I get some from Sarah. It was built in 1834 and was a cool representation of what homeland security used to be. When I got back I did push-ups and chair-dips. I did 50 push-ups for my last set.
  
• Saturday 6.21.08: I ran after we drove back home. I just went to my parent's house and back (to deliver some medicine for Eva that was in our cooler). I pushed the pace for the middle part. It was hot and muggy. The run took me about 42 minutes.
• Today (Mon), I ran 1:04, through the trails and one lap around Sherman Oaks. I hope to do some weights later tonight.