Another Time Trial Test

Yesterday afternoon, I headed out on the P2sL for another time trial on the airport service road. It was 89 F with 16 mph steady winds and 19 mph southerly gusts. I did not bring water since it was a shortened, 50 minute ride. That was a mistake. I believe that I could have wallpapered my house with the paste that developed in my mouth by the end.

The first half was a steady-state effort into the wind for 4.68 miles while carefully minding pace to keep from going red-line. I nearly felt defeated by the wind at the turn around. It could have been mental, but it certainly felt like fatigue. But then with the wind to the back and speeds over 30mph, motivation suddenly recovered. As those of you know when cruising with the wind, agonies experienced only moments before get wiped clean from the memory. Ah, the joy of cycling!

The Results
Dist: 9.36 miles
Time: 22:30
Avg: 24.96 mph
Max: 32 mph

This is a two minute improvement from a similar effort in March of this year. Munson was right: I will get there. So with that, I feel good about going into the Cornhusker State Games Time Trial this Saturday. Granted, the airport is absolutely flat as opposed to what I imagine to be a hilly course at the State games. Still, I'm looking forward to competing in my first licensed bike race since upgrading from being a self-proclaimed CAT-6 rider.

Let the games begin!

Brick

Today I completed my first bike-run workout, or a "brick" as tri-geeks call it, of the season. It was a 30 mile loop to Ft Calhoun followed by a 10K run.

Fighting the 20mph gusts from the north made going to Ft Calhoun a fine workout, followed by a delightful 30mph spin through Boyer's Chute. That was nice if not deserved. You know, I used to compare riding a motorcycle to well-written poetry. When the conditions are just right, as they were in Boyer's Chute today, cycling is like nirvana. The memories of this ride, of cycling through the vestigial chaff of last year's corn fields, will last a lifetime. They certainly stoke the desire to go out again for another ride soon.

And then there was the run to complete. Oh Nike, my former mistress, how fickle my heart is.

The transition to run was a little rough as I got the breathing all messed up and quickly developed one of the worst side cramps I've had in years. I had to shut it down and walk for a minute before slowly building up the tempo with a renewed focus on the breathing. It worked. Although it was a good run, I secretly wished that I was on the bike instead.

The best news is that the left knee is strong again. No troubles there.

As for the greater running world, I was happy to see that Ryan Hall ran a fantastic London marathon. While he didn't win it -- he was fifth -- the kid keeps getting stronger every time he goes out. Baring injury, he'll be a contender for many years to come.

Finally, after snow on this past Saturday, I think that we can finally say goodbye to one helluva nasty winter. 70s are promised for later this week.

Ah, the good life.

Left Knee Update

For the past two weeks, I've cut way back on the running and cycling mileage to allow the left knee a chance to recover properly from that nagging injury.

For the record, here are the steps I took to get better:

1) Rest: I rested by reducing frequency and restricting all bike rides to less than one hour. In two weeks, I was on Old Yeller twice and the P2sl three times. I ran three times for a grand total of 15 miles. Also reduced leg lifts to about 75% of what I was doing previously. I still swam like a madman.

2) Ice: great stuff. I hope we humans never lose the recipe. An ice bag strapped to the leg for 10 minutes on/off three to five times a day.

3) To reduce inflammation, I just completed taking Ibuprofen for ten days, 4 times daily.

4) Bike fit: I had the LBS professionally fit me to Old Yeller. The seat post height and cleats were apparently good, but I was stretched too extended over the top tube. This caused over-extension in the knee on the down stroke. Solution: a new zero degree seat tube offset and a shorter stem closed the gap.

5) Physical Therapy: I've visited Excel Physical Fitness' Mike Bartels last Friday. (Thanks for recommending him, Matt.) Apparently, the knee injury was a result of a poor hip alignment. Weak muscles in the hip caused the left hip to rotate forward. While not physically smaller, the effect was like having a shorter leg. Without knowing it, I compensated by hyper-extending the left knee. Mike sent me home with some hip strengthening exercises to get things back in balance.

Along the way towards healing I've found that resting often requires some of the most discipline in training when goals and race commitments are on the line. I hope to be back to 100% soon.

Attaining The Next Level

As the competitive racing season looms around the corner, athletes should now be focusing on the primary race of the season.

Thankfully, you've got Coach Brady to help you out.

Now hypothetically let's say that you're an elite athlete named Bryan who desires to make his mark on this season's calendar. You know, have the break-out year and such. And let's say that you've diligently gone through all of the necessary homework of planning out your race calendar: selecting one or two "A" priority races, a handful of B competitions and a bunch of C events. You've put in the time over the off-season and have sharpened your skills like a master craftsman to a lathe. Each day, you place a red "X" after completing your grueling workout. You've kept an eye on your diet and have given yourself days off when needed. Considering your workload, it's deserved more than earned. Days, weeks and months go by with this solitary goal in mind.

Finally, at the dawn of the new season, you're as ready as any human could be. But then it happens.

You hear the gurgling in your tummy.

The gurgling turns into stomach cramps, cramps into nausea, and nausea into chills, diarrhea and vomiting.

Here's my advice: Don't panic. You've spent the past six months rebuilding your body better than they could have ever put old Steve Austin back together; a 36 hour bout of the stomach flu won't stop you now.

You see, among the International Federation of Competitive Eaters (IFOCE), spontaneous vomiting after the base phase of training is commonplace. By forcing large amounts of fluids to expand the stomach, you're simply stretching your gut muscles to their limits. It's like the water balloon that you overfilled in the fifth grade and simply couldn't tie the knot. A mess is inevitable. That's all there is to it. And besides, nearly all IFOCE athletes go through bouts of spontaneous stomach cramping, resulting in ralphing your brains out.

So heed my advice: you'll be fine. Rest a couple of days and slowly build up that fluid intake.

By the time July 4th comes along, you'll be tossing down 50+ of Nathan's best hot dogs and buns and grunting it out with Kobayashi and Chestnut for your 15 seconds of fame. I assure you, this little bump along the way will be long forgotten.

So there you have it. Happy eating!

Seriously Bryan, you'll be fine.

Time Trial Test

Yesterday I headed out on the P2sL for a time trial on the airport service road. Had a nice 15 mph tailwind on the first portion, but was quite a battle into the headwind after the turnaround.

The highlight was a 737 that flew directly above me at about 100 feet on its final approach. I'm sure dozens of people on the plane we're thinking, "There's Brady on the p2Sl -- look at that fella go!"

I watched the heart rate monitor throughout the ride, keeping it between 165 - 172 bpm until the last quarter mile. During the tailwind portion, I was not having any serious effort going 29mph, but coming back was a struggle to maintain 19 without going redline.

Anyway, here were the results:
Distance: 9.36 miles
Time: 24:37
Avg mph: 22.81
Max heartrate: 185
Avg heartrate: 168

Sigh. While it was 8 seconds faster than the same effort last November, I've got work to do here.

My Left Knee

I haven't seen this movie. I heard it's good. I heard it's boring too. Other than the left knee's close proximity to the left foot, it is used here for dramatic effect to build tension about the current condition at hand.

--//--

Dear Left Knee,

I've been neglecting listening to you.

As you're painfully aware, I've cycling more lately. I'm commuting to work more, have been on the trainer this winter (a first) and have completed two long rides before March 1st.

While I thought that this would be acceptable cross training that you could handle, I've made an error in judgment and I owe you an amends.

You see, I've take the time to reflect about what's caused the dysfunction between us. Here's some areas that have exacerbated the problem:
* Lifting: 2.5 x body weight on hip sled too quickly
* Mashing: incorporating mashing drills into rides
* New cycling shoes and SPD Pedals without a cleat fit
* Raising Old Yeller's seat post
* Volume of riding: more than ever previously

All of this has been hard on you. I understand that now. You began hinting to me subtly through cramping and slight twinges of pain. Then, it became more pronounced and regular as the problem festered for more than a couple of days at a time. While it's not at a crisis, I recognize that I'm not made of steel and you are not bullet proof. I may have to scale back a bit.

So allow me the grace to admit this humbly: you are right. I am wrong. I am sorry.

Aw shucks, c'mon baby, please - - PLEASE!! take me back! It'll be like old times, I swear!

I yearn for you tragically,
Brady


Psst: so who's up for the Louisville loop this weekend?

Gumpin' It

Wherever I was going, I was runnin-g.

With winds steady at 35 mph and 43 mph gusts, it's quite possible on my running commute home last night somebody was yelling, "Ee too windy fo dat" but I wouldn't know.

And so I say again, is that the best you can do, old man winter? Ha!

Distance:
* 5 miles

Conditions:
* 28 F with Heavy winds and blowing snow
* Packed snow and black ice

Clothing:
* Thermal
* Tech shirt
* Mittens
* Tuke
* Reflective Vest & backpack
* Nylon shell pants

Eee Too Co Fo Dat!

While running home from work yesterday, this dude slows his car to yell out the window, "Eee too co fo dat!!"

Fortunately, I was raised right. With a proper viewing of Airplane! to my creds, this cracker replied, "Ain't nothin' but a thaaang!"

Truly, it wasn't that bad yesterday afternoon. At 11°F it was certainly cold outside, but it was 15 degrees warmer than earlier that morning. And with the amount of heat generated when running and dressed adequately, it can actually be enjoyable.

But I can remember a time when I probably would've thought the same. Habitually walking in extremely cold temperatures without a hat and gloves will quickly reinforce the attitude that winters are not to be trifled with. But it doesn't have to be this way! Dress appropriately and the attitude will soon change.

It's also somewhat relative. What's uncomfortable to me is more likely bearable for a Minnesotan, and for a Minnesotan, an Alaskan, etc... Also, motivation has a lot to do with it. Plenty of people go skiing in much more extreme conditions, but ask them to consider going for a run outdoors in the winter? Forget it. It's like, no way, man...IT TOO CO FO DAT!!

Well that's all this honky has to say on this subject.

Golly!

Do Your Worst

Another single digit day in Omaha to provide an opportunity for character building during today's long run. Along the way, I snapped this image of UNO's track, the place I do intervals in the sweltering heat and humidity of the summer. No, there was no such fun today.

Ah, and now is the winter of our discontent.

Punxsutawney Phil has recently called for six more weeks of winter, to which I say, "Do your worst." Besides, the days are getting longer and I've heard birds singing in the morning last week. So go right ahead winter, be my guest, for your day is about done.

I've long given up resisting the poor weather and am just dealing with it. I'm swimming, lifting and riding the trainer indoors, while bearing the brunt of the cold during outdoor runs. I suppose I could do the treadmill thing, but I absolutely hate it. Do you agree with me that the only exercise equipment more insanely boring than the trainer is a treadmill? Anyway, if dressed properly, running outside really is bearable in almost any condition.

Workout Details:
Temp: 6°F with 16 mph northern gusts
Distance: 12.7 miles
Elapsed time: 1:40
Pace: 7:52 min/mile
Avg BPM: 152
Max BPM: 178
Calories: 1328 from 40% fat

Clothing:
* 1 long sleeve tech shirt
* 1 Duo fold long sleeve poly top
* 1 long sleeve woolie PI cycling jersey
* 1 Duo-fold long johns
* 1 nylon shell running pants
* Smart wool socks with toe warmers
* glove liners, gloves, tuke and scarf

Other Comments:
The toe warmers were like blow torches about an hour into the run. I ditched them out of fear of getting nasty chemical burns or blisters. Thankfully, I got neither. Also, it's interesting to see the different freezing points between water and electrolyte infused Gatorade. After the run, the fuel belt water bottles were a block of ice while the Gatorade bottles were only slushy.

Ankling

On reading suggested speed drills, I came upon this tip from Joe Friel to improve pedaling mechanics:

"As the foot approaches the top of the stroke, the raised heel is lowered. (Triathlete's Training Bible, 2nd Ed, p 169)

About 45 minutes into tonight's trainer ride, I remembered this concept and deliberately switched form. I don't know if my muscles were tired and just changing it up eased the strain, but it seemed to make a difference as I could feel more of my quadriceps sharing the load.

After the workout, I googled to find out more on this idea. I discovered that "ankling" is not a new concept and has been the subject of many discussions, including the (ในที่สุด) Thai website that I stole the above image from.

So what's your thought on ankling?

5 Degrees of Steel-Cut

I've reached a new low temperature run at 5°F. Because it was warmer during the day, I didn't realize that it was that 5°F when I left for my commute home. Daaaaaaaang!

After about 25 minutes, my toes became a little numb and stingy. I'm pretty sure that this was a running-first for me. Now I know that one pair of wool socks and running shoes just isn't going to cut it in those temperatures.

Distance About 5 miles
Elapsed time: 38:19
Pace: 8 min/mile
Avg BPM: 157
Max BPM: 180
Calories: 522 from 35% fat

Clothing:
* 2 long sleeve tech shirts and a fleece vest
* black stocking cap & Thinsulate Fleece mittens
* Thermals and Nylon shell pants
* 1 pair of smartwool socks
* Nathan & Co Reflective vest
* backpack

Along the way, I passed Fred playing golf at the old Chili Green's. Nice form. I like your tuke. Fore!

The Cycling Sutra

Let's take a moment for a fine discourse on cycling style and techniques.

Of the different types:

A road bike is built for speed. It is to be ridden quickly with either quick up and down strokes, or long and slow mashing in the high gear.

A mountain bike is built for rough play. It is to be ridden with pure abandonment and thrill seeking pleasure. Dirty can be fun.

A fixed gear "fixie" or single speed is for the master cyclist who's been around the block more than just a few times, has tried it all, is a hard core cyclist and is able to ride long with great robusto and endurance.

A tandem bike brings another willing party into the mix. While the stronger usually takes front, many partners have switched roles for additional experimentation and pleasure. However, take care as tandems can also erupt in a flash point of anger and bitterness of one having to do all of the work while the other fakes enjoyment, or skips the adventure altogether due to a "headache".

A recumbent cycle is for leisure riding and for those who like riding in a submissive style.

A unicycle is a bicycle that's been castrated of one wheel. It is usually ridden by unmasculine males in clown suits.

On Washing
The cyclist typically enjoys diligently washing his ride with warm sudsy water, applying plenty of lubricants and finishing the job with a clean wipe of a towel. Unless one's personal preferences enjoy outside assistance, this task is most-often completed solo.

On Mounting
The mount is a very delicate maneuver. The typical male cyclist, however, is often in a rush, which can lead to great discomfort and embarrassment of a mis-mount.

Mounting involves moving the fingers deliberately across the handlebars before applying gentle pressure to the hoods. When ready, place one foot in contact with the pedal and with a single motion, push firmly down until your peddle has grasped your cleat. This is called the cleat grasp.

With a little push off send the other leg in a high arch over the saddle while allowing buttocks to make firm contact with the saddle. Sit down carefully to allow proper position of parts. This is called the line of jewels.

Repeat the cleat grasp with the other foot. Allow a moment to savor the joy.

On Spinning
The art of spinning takes a lot of mastery. While some prefer to bluntly mash on their peddles, this style tends to cause much discord to the bicycle and cyclist. But do not be fooled into thinking that spinning comes easily. While many hurry it, the spin begins with slow and even circles. If you build too quickly you'll blow your max HR, resulting in an unsatisfying experience. Gradually increase circle speed while concentrating on even strokes. Ahh now that's bliss!

On Coasting
When your Heart rate rises to a point where you just can't take it any more, you are permitted to coast. While coasting, many experiment a little. Grasping the top tube with your thighs is called the "mare's position"; doing a backwards spin of the free wheel is called the "reverse silver moon".

On Braking
Braking is to be applied when a voluntary slowing of the action is required. Braking should be done with gentle and increasing even pressure. Sudden braking can lead to violent dismounts and loud squealing sounds. This is called the squeal of the pig.

On Finishing and Recovery
Undisciplined males skip the warm up period and ride recklessly until the point of exhaustion. Females, however, typically have a proper warm up period followed by a deliberate building of momentum before the experience is beneficial. At this point, she is able to spin up and recovery rapidly for many thrilling encounters. In a mixed group ride, the wise male conserves his efforts while his partner is thoroughly enjoying a satiating experience. Only when the finish is approaching may he release his final reserves and sprint to the finish. With muscles twitching and hands shaking, he then dismounts and heads for the nearest food source to refuel before collapsing into the sleep of the dead. Let's face it: he's spent.

On Vigor and Aging
There have been numerous tomes written about cycling for all ages. Rest assured, it can be enjoyed throughout life. While performance certainly varies over time, supplements can help maintain your strength so as to not be an issue. Given the chance, most men will be ready to give it a mount at the drop of a hat. You only have to look as far as this fella for proof.

***

Whew! I'm spent!

A Primer to Winter Running

How to Run
Running in the cold winter is mostly about base mileage. You don't have to run fast. In fact, running fast in the snow is ludicrous and should be reserved for organized races in good conditions (see below). Winter runs are more about steady, fat-burning runs of low intensity. Trudging slowly through snow/icy conditions is also a lot safer. Plus, your body temp is generally cooler, so the risk of injury decreases if you're not hammering away. Instead, just shuffle along. When it comes to cornering, slow to a walking speed before taking a corner. Just think slow.

What To Wear
Just like anything else in the cold, layering is your best bet. But what to wear is a matter of personal preference and how much circulation your extremities get. Generally, on the core and legs I'll upgrade the layering with each 10°F below 30°F.

• I always wear a hat and fleece mittens below 30°F
• 20 - 30°F: two long sleeve tech shirts. Tights & nylon shell pants
• 10 - 20°F: a tech shirt and a fleece; add mitten shells
• 0 - 10°F: the same as above: add heavy mittens & liners; Balaclava.
• Less than 0°F: Slumberjack mummy bag with arm and leg cutouts.
  

When To Run
Thanks to the axial tilt, winter running is also about coping with the darkness. Darkness is a motivation killer: who wants to get up in the morning when it's both cold and dark, or trudge out in the evening darkness when the day is nearly done? Mentally preparing yourself for darkness can overcome the lethargy. Edit: And as Munsy will tell you, go out before eating, as your stomach will never have a chance to settle before your favorite TV show comes on. Once you get going outside, your drive will kick in. Next, because of the darkness, you've got to wear protective clothing. Get some press-on reflective strips for $3 from your local sports store and iron them to a long sleeve outer layer. A $15-$20 reflective vest is always a good choice. A blinky light also works. Just let others know where you are.

Where to Run
I avoid the sidewalk because it's usually a mess of packed snow, frozen footprints and icy dog-bombs. So if you're gonna run in the winter, your best bet is to run on the street. In fact, I run on the street year round due to the camber of the sidewalk. I recommend running down the center line because of this camber on the road. However, street running requires picking a plowed, non-busy route. Neighborhood roads are the best. Run against traffic and if it's tight, cautiously hop onto the sidewalk if necessary. A one or two mile route is really all you need as you can repeat it as often as you like. Here's a great example for you, Munsy.

Speed Work
Now if you're really nuts, you've done some amount of steady slow burning runs, you can incorporate some speed work into it. The Omaha Running Club Calendar is a good source for published races. For example, the BRC/OTR Lake Manawa Series 10K races at Lake Manawa are held on every other Saturday at 10:00 AM. They cost $3 to enter. Yes, $3. Medals are given to the top five in each ten year age group, so you're practically guaranteed some hardware, even if it's a no frills ribbonless jobby from Taiwan. Still, it's a race, and that alone is enough to ramp up the heart rate and get the adrenaline flowing. Every mile of the course is marked, your time is called out at the finish, and race results are immediate. Nobody sticks around for chit-chat due to the cold, so you can get in and out pretty quickly. Typically, about 10-20 people show up and they're real psychos from all walks and ages of life. On any give Saturday, you can be out-kicking a prepubescent boy for your PR and the win, or have your ass handed to you by a 60 year old female. It's also a good way to get some steady tempo runs in as it provides ample motivation.

Overall, be safe and cautious.

Afterwards, have a cup of hot chocolate or head down to Hardees for one of these.

You've earned it.

Miracle Max

I've always been a quick healer. What are our liabilities?
   --The Princess Bride

After a four hour nap that was like a sleep with the dead, the fever broke early last night. My appetite has since returned, the headache is gone and things are staying down. I'd say that I'm about 95%. Staying fit certainly has its benefits when it comes to recovery.

So perhaps a Sunday afternoon run is in the works? Nothing strenuous, but just a nice little cold feet shake out. Tentatively, let's plan on:

Time: Sunday 3:00PM
Place: Lake Zorinski boat dock
Distance 4 - 7 miles


Sunday calls for a high of 18°F after 3-5 inches of snow on Saturday, so layer it up. In this kind of weather, I usually wear three long sleeve tech shirts, a tuke, gloves and liners, tights, warm up pants & wool socks. I have a pair of yaktrax pros, but I'd like to keep to plowed trails and hopefully will not need them.

Fever

That's WKRP's Johnny Fever.

Today, it was about the other one: 101 F and chills. Oh yeah, that feels good.

I haven't been listening to the clues of my body lately. Today I paid for that.

Over the past few days, the only thing odd was that I had a zero count on going number two. Going 48 hours without is very unusual for this altogether regular guy. Then this morning, all of a sudden it all wants to come out. And it did. Quite fast, in fact.

Whatever. So I shrugged it off and preceded to go to my Thursday morning plyometrics class. Bad idea #1. I didn't even consider re-hydrating. Bad idea #2. Twenty minutes into the class, my heart rate is a roller coaster of highs during floor drills and plummeting-lows during recoveries. Then the other signs of dehydration started manifesting: over heating, dryness and chills.

I pulled the plug on the workout and began the cool down phase. First good idea. My hope was to keep from barfing, but my stomach was making other plans. A quick glance in the mirror revealed a very pasty complexion, telling me that vomiting was not a question of if, but when.

Vomitorium:
The next ten minutes was spent in the locker room toilet emptying what remained in my gut. Oh yeah, I saw Lanny in the locker right after. He asked me, What are you training for? The tone in which he asked could have been my imagination, but it's quite possible that he heard the fracas in the stall and wondered what kind of nut I am. We had a nice little chat in a post-barfing surreal kind of way.

The rest of today has been on and off bouts of the chills and low grade fever. In conclusion, I must have picked up some sort of virus a few days ago that resulted in dehydration today. The aftermath of the day was all me.

Needless to say, Saturday's snow-run might have to be postponed.

I Bet the Mavs Could Beat the Huskers, Part II

While mum's the word on Callahan and the state of Husker Nation, the Mavs sure are stirring up some hometown excitement.

I saw first hand at Al F. Caniglia Field what that means while running 1200m repeats with Gerald and Scott last night: new bleacher railings were being installed under the stadium lights for this Saturday's second round playoff game.

The lights were an added benefit for our Tuesday night track workout. One of the nice things about running is that you can do interval workouts well into late autumn without too much difficulty. Last night, it was 43 F with 81% humidity and a 12 mph N wind, feeling like 36 F. While I suppose that getting a decent bike workout in such weather can be done, it's so impractical trainers and rollers are used more frequently. Good options, but it doesn't compare with being outside. But you can go out for a run without much discomfort in these conditions while wearing a hat, long sleeve tech shirt, knit gloves and sweatpants.

If the winning continues, that crazy lady who complains that the Mavs should be on the World Herald's front page might just get her wish.

Newbie on a Trainer

I'm no longer a virgin. Well, at least no longer a cycling trainer virgin.

I picked up a used Blackburn mag trainer a year ago but never went for it. But last night, I did, as put Old Yeller to the test.

It hurt a lot in the legs and cardio, but it was most painful for my brain. I mean, it was more boring than running on a treadmill, and I hate doing that with a passion. To illustrate, last year I ran outside throughout the entire winter -- sleet, snow, negative wind chills and all -- to avoid the treadmill. But cycling is obviously more dangerous in cold weather than running, so it looks like there's no escaping it this time.

Heck. I wish I could escape it. In fact, I would rather spend 90 minutes in the dentist chair than on the trainer. Oh, the horror.

Seriously, please help me out by offering your suggestions and tips so I can make it through this winter:
1) What works for you to keep from going nuts?
2) What are some good workouts?
3) How do you measure your workout performance?

I have No Shame

I ran home from work dressed like this today.

Happy Halloween.

Bip, Bomp, Bam Alakazam

I've heard that jumping rope is an excellent cross training technique. Unfortunately, I never learned as a kid. And while Ms. Katherine claims to have been able to the double dutch in her youth, she's out of form now.

So, I did some research.

This little fella has more skills than me:

Maybe he always will, but here is my goal:

Bound Up

84º F with 74% humidity. Feels like 103º F. As you know, it's been like that here in tropical Omaha, lately.

In these balmy conditions, the sweat flings off your body like rain and your fingers end up like prunes at the end of a long run. Riding only leaves you saturated from head to toe. Good grief.

I am wondering if this massive amount of fluid loss is contributing to a case of constipation. Hmmmm. It's either that or the cheese I've been eating.

"I've been bound up lately. It's driving me crazy. I've been eating a lot of cheese for some reason...I don't know, I can't get enough cheese. I feel like a big mouse." (Uncle Buck).

What else could it be?

Due to time constraints, I've been focusing more on running recently. 14 miles on Saturday, nine in the mid-day swelter of Monday and eight more at the track Tuesday has poured the life out of my legs and body.

Last night's production call didn't finish until 2am. What a kludge...got four hours of sleep, skipped the morning swim and left the p2sl at home. Work calls.

So let's see: heat + humidity + 31 miles the hard way + sleep loss + work stress + cheese = constipation.

I dunno, but I still think it's just the cheese. It's gotta be.

"I got a craving for the stuff. Do you think maybe that's an allergy?" (Buck)

I hope to drop a blog later tonight.