What does HCR, a Ferrari, and cycling and swimming have in common?

Well... me actually (And Mrs. Me. Liz rode w/me on Sat). Moved a bunch of workouts around to accommodate the beautiful weather/scheduling. I rode on both Sat (38 miles) and Sun (45 miles). Sat turned out to be a group ride w/the my corporate "team". Was actually surprised that I was one of the 3 people pulling for the majority of the ride. I guess some of this trainer stuff is paying off early in the season. Sunday I went out on my own to do the 3 miles, rest a min, 6 miles, rest 2 min, 9 miles, rest 3 min, 12 miles. Started off fairly well after a 5 mile warm up to get to my route. Avg'd about 22mph for the first 3 and 6. I went to grab a drink after the 6 mile pull and realized I has unknowingly launched my one bottle of nutrition (I had 2 bottles of water, 1 of concentrated Accelerade, and a back-up gel). Oops. Downed my gel, stretched my back out (having the familiar early season holy-hell-the-aero-position-takes-a-while-to-get-used-to back spasms), and took off on the 9 mile pull which included the Great Falls hill. Yowza. Somewhere around here a yuppy in his new Ferrari almost ran me over. Seriously, if you're gonna drop 150k on a car, splurge for driving lessons. (I also saw a pristine 80's Lamborghini Countach on a Sunday drive- the car of my teenage dreams :) Anywho, I stopped after 9 to stretch again and strip off my base layer shirt, and set off on my 12 miler. About 3 miles in I saw my bottle of Accelerade sitting in the dirt on the side of the road (in the sun, of course). Stopped, cleaned it off as best I could, and drank from the sweet fountain of warm, sticky goodness. It was a little too late though- I ran out of juice at about mile 9 and spent the last 3 in a state of total bonk-ness. Before that I was chugging along at a steady 21ish, which I thought was pretty good for this early in the season. 

So... I finished the workout portion of the ride and leisurely rode home across the National Mall. Leisurely until I ran into the Immigration protests, followed by the Health Care Reform protests. At least 100k people out there. Wow- in the 5 years I've been in DC, I've never seen anger like this. Not just activism, but downright anger. The driveway into the Capitol bldg was lined 10 deep with protesters screaming at the representatives as they arrived. Crazy.

Finally, I swam this morning. 250, 5x50, repeat 3 times. I was fairly consistent the entire time. Each 250 was right at 4:20, and my 50's were all within a sec of :45. Not bad for a slow swimmer.

Finally finally... shoulder press 5 sets of 3. Warmed up w/45#, 65#, 95#, then the 5 sets at 115#.