Day 14

Mountain Biking.  3.98 miles in Vietnam with Jeff.   We met a 6:00 AM, Jeff had obligations of the family nature that had to be attended to.  So, off we went and it was great morning for a ride.  Twenty five minutes in, one of the screws that holds onto a cleat on the bottom of my shoe let go.  The clear snaps into a peddle.  So, I'm screwed because I can't get out of the peddle on the right side.  So, we had to take it easy and do a small loop with no nasty things I'd have to bail on if need be. 

Good ride.

http://www.youtube.com/embed/bSdugW-TmTI"     Great video from Vietnam. 

Props to CaptnExtreme for the vid.

  Props to FreeHub.com and Ryan Kirk.

Day 6

Got up, dressed, grabbed the dog and went for a walk for 27 minutes,  Now, who said a good walk wasn't part of this plan?  I hadn't done that in a long time, just got up in the morning and gone for a walk with the dog.  I think that will change in the future.  There are two programs out there that insist that walking is integral to the program - one is the incline walk and the other is a 4 mph walk, but nonetheless, it's walking.

I will continue to bike (mountain and road), walk, and swim.   I too will be starting the rehab protocol for my foot - it is susceptible to stress fractures.  And that is something that I WILL NOT DO TO MYSELF AGAIN!  Stress fractures suck. 

Day 4

Went out this morning at 730 for a quick ride.  The goal was High Intensity Interval Training (HIIT) and it worked. I rode 8 miles in 28 minutes with and average speed of 16.73.  Hammering for me. 

Ok, I've decided to look at my weight once a week and not be focused on weight. Also, that the part about diet is essential. Man, it is too easy to screw that up.  So, smaller portions, more meals a day, and clean eating are the keys there. 

Today:  Eat clean, work at the new job for a bit, and hang with Mrs. Ntckfit.

Later,