Today I took my girls down to the ocean front to watch Lisa and her daughter run a 5k. They did great! Lisa's daughter was the winner of the 14 and under group. Great job ladies!!

I then headed home for an easy bike followed by a hard run. I did 45 minutes on the bike spinning at >100 RPM. I then changed into my running gear and did a 53:54 run covering 7.3 miles. It was a good day and that is pretty much my final bike/run workout of this program. The rest of my bike/run workouts are going to be easy and short.

I took my bike to 3 sports in Richmond today. A company called Tri Bike transport is going to pick up my bike and take it to Louisville. The nice thing about Tri Bike transport is I only have to take the pedals off. The bike is shipped on a special trailer completely intact. I'm feeling like I left a child with a stranger! I'm going to have nightmares about them forgeting my bike until I see it in Louisville Thursday. The company owner has promised me a call Monday morning when they pick it up. I'm hoping everything goes well.

Have a good weekend!