70 x 7

Went to dinner last night with Missy and had a great time. We tried out a place in West Chester called Simon Pearce. We decided to change up the routine a little last night. We started out with soup, salad and a bottle of Pinot Noir. Vermont cheese soup and a Caesar salad for me and a baby spinach leaf salad for Miss. Instead of ordering entrees we decided to split 3 appetizers and then finished off the meal with a piece of lemon cheese cake and coffee. Overall I would say that the food was good, the ambiance was nice (a pleasing view of the Brandywine River) and the service exceptional. Simon Pearce makes the list of places we plan to go to again.

On to today's training. Clipped into my bike for the first time since experiencing bone spur related pain in my foot without any discomfort. The program called for a 3 hour and 25 minute ride today but I was feeling good so I decided to extend it out a little. I finished up the ride in a little under 3 hours and 52 minutes having pedaled a total of 70 miles for an average of 18.0 mph. My average heart rate for the ride was 72% of max though it touched 90% of several of the brutal climbs in Brandywine Creek State Park.

Following the ride I went out for a 1 hour run. The transition to the run seems to be getting easier with each passing week. Maybe there is something to this whole practice thing? After finishing a little over 7 miles I took a 10 minute recovery walk around the neighborhood.

I was originally scheduled to swim 30 minutes at the conclusion of the run but the pool is a solid 2o minute ride from my house so I decided to bag it.

The rest of the day looks like a lot of ice, ibuprofen and some cold beers at the Egee's pool party later this afternoon. Tomorrow the kids and I are headed down to Bear, DE to watch Missy compete in the Lums Pond Sprint Triathlon. After the race I have to squeeze in a 2 hour and 10 minute run followed by a 50 minute bike ride.