I had to put my dog Reba down last night.

She was my best buddy, I am going to miss her.

Intervals at the track.

Today after work I headed out to the track at Muhlenberg College and did intervals. I ran one lap at 85 strides per minute then walked one lap. I did this for about a half hour. I bought a Seiko metronome from the Internet for $20.00. It is easy to set up and loud enough for me to hear while running. I read in Chi Running that you should try and run at 90 strides per minute which is tough for me to do so I am going to try to work up to that by doing intervals once a week.

Hot weather doldrums.

I have been doing Tai Chi and calisthenics indoors during this heatwave and limiting my outdoor activity to a few early morning runs and early evening bicycling. Waiting for the late summer early fall to ramp up the running for the 5k races and get ready for the spring half marathon.

Running with the ducks.

Ran in the rain today at the Parkway, steady rain and 96% humidity. Good run.

Hercules 3-speed brake cleanup.

I took the front brake off a 1969 Hercules that I picked up from the trash to see if I could clean it up. Here is a picture of the brakes before and after cleaning. I used 000 steel wool and a drop or two of oil and a little elbow grease to polish away the oxidation,grit and old oil that had built up over the (last 41)years!