Yes, front page on!

I give to the world, because the world gives to me.

(I would like to thank my colleague Joe Smith for the extra bottle cage.)

He’s a BRick-house.

This morning’s bike and run. The pace was met, 17 mph avg. on the bike and a tad over 9 min/mile run, but I ran the whole 5K.

I never realized it was the Commodores that funked that groove out. Yes, with Lionel Richie at the helm.

Say you?
Say me.
Say it together, naturally.

Command a Room Like a Man | The Art of Manliness

This is a good read, and its good to see this summarized.

Command a Room Like a Man | The Art of Manliness: “”

Naperville Tri and 100 Breaths

So today was a big BRick session for me: 15 mi. bike with a 2+ mi. run, resting for 3 min. between. Here’s the stats and maps for the bike and the run.

Two milestones were reached today. First, I broke 17 mph avg. speed for the bike and second, I kept my average mile/min time on the run under 9 min. (8:56). The triathlon is a sprint, so the distances are shorter than normal. However, the bike is 13+ mi. and the run is a 5K. I’m hoping the fact I biked 15 mi. will makeup for the fact I ran 1 mi. short of 5K. My heart won’t know the difference, right?

As for 100 breaths, I’ve had a little trouble lately keeping my restless head from sleeping at night, so I starting taking 100 breaths and counting backward with each breath. Sometimes, I’m done by the 30’s, other times, I’m getting closer but need another 100. To me (and I imagine others), the tough part of the run is the brain going stale. Using 100 breaths, I’ve found it keeps my pace in check, gives me an easy focus, and allows me to track some progress. Something like,

“Hey, in 100 breaths, I’ve jumped over 2 piles of dog poop, nearly sprained my ankle, and got the evil eye at intersections thrice. What is in store for another 100?”