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3:00 PM - Dang. It was darn hot. My car said it was 101 degrees, and it felt like it. Felt like a sauna. I went to Spa Park with Emma and tried to do a run, kept it slow and all. Ended up feeling okay though my achilles is a little tender and sore now. So not sure about that one. Overall I guess it's a good run since it was a run. Just darn frustrating. I will make it a point to find out how to get in contact with a PT, Brent. Hopefully my insurance covers it, but I'm guessing not. My sister was referred by a physician to our dermatologist to get a mole removed because it might be cancerous. They did it and it wasn't covered so we owed $180. Same with my physical. Preventative medicine is frowned upon by the medical profession, at least in NY. I guess I'll have to ask up front if it would be covered, because I sure can't afford a medical bill.

Total Time: 34:14 Total Distance: 3 miles Average Pace: 11:23/ mile

Note: Iced my achilles for an hour last night. Found industrial strength seran wrap, and when combined with ziploc bag of icecubes, amazing things happened. Woke up at 5:00 am this morning soaked in sweat. It's disgusting in NY. Today might be the hottest of them all so far, with temperatures expected in Albany to be 97. I might cry. Luckily I work at 8am to 4pm today so I am not going to have to go outside until the hottest part of the day. Joy. I don't know if I'll get to the track to do 2 miles or not. There might be showers. If not, I'll see if Jonn will ride his bike with me to the track for an easy 2. Good news though - - no pain in the achilles when I wokeup this morning..

9:00 AM - Yesterday's storms rolled through and it was crazy how fast the temperature changed. I actually went outside with my brothers to play a game of TIPS, but we were watching the storm clouds build. I sat on the front porch and within a matter of minutes the rain poured and the temperature dropped by a good 20 degrees. Today I woke up and temperatures were in the low 60s and it was sunny. A perfect morning for a bike ride. I warmed up with a 3 mile ride to Crane Road, parked my bike and stretched and did two miles of jogging using Galloway's 4minute:30seconds for running:walking ratio. Overall felt good and no pain during the run. Miles were 11:05 and 11:27. Then stretched and got on my bike and did a 17 mile ride to finish up for the day. Felt strong throughout and it is remarkably less humid than it has been the last few days.

Total Time: 1:38:27 Total Mileage: 22 miles Average Speed: 13.2*

*= overall for both the jog and ride. Average Speed for the bikeride alone is - 16.0 mph

8:15 AM - Sunny and mid-60s; Equates to - one heck of a monster ride. The longest bike ride of this season actually, and arguably the longest at a consistent speed. Even in 2005 I think the 40-50 milers we did while training for the bike hike were five hours or so. I ended up doing 41.10 miles today down Jockey St. and into Charlton, Ballston and then Scotia-Glenville. Stopped at 30 miles because my 2 water bottles were empty and I bought a Gatorade to finish. Could have probably used two of them actually. I drank a lot! Total liquid for the ride: 76 oz. Achilles felt fine and not even a twinge the whole ride.

Total Time: 2:35:35 Total Mileage: 41.10 mi Average Speed: 15.8 mph

Make it a great Thursday everyone!

RELAY FOR LIFE NIGHT - I worked 8am to 3pm today and afterwards went home and got a bag together. Relay was tonight. It was great weather - only a little humid and low 80s. It really made for an awesome time. This was the best Relay I've gone to in the last five years. It was really superbly run. I loved being able to walk around and read the luminaries and think about all of my friends and family that I've lost to cancer, but also all those that fought and won their battles. Emma came up here from Massachusetts and we walked around and had a few heartfelt moments which was really nice. Then after the final luminaria ceremony at 10:30 we decided after the track cleared to go ahead and jog a bit. We walked 3 miles before the ceremony and afterward eased into light jogging, mainly in the outermost lane (#6). Some people seemed offended, but I assure you I was courteous and made it a priority not to impede any walker's way. And if they only knew how much I identify with their cause.. Ended up jogging 2.5 miels with Emma. Felt really great and only a little soreness by the end! These miles are for you Paul & Larry C. Thanks for supporting me and you were on my mind for much of the night. Fight the good fight and always believe. We will find a cure one day, I'm sure of it.

Total Time: 29:04 Total Mileage: 2.5 miles Average Pace: 11:37 / mile