Wk 23
jog (10 min), swim (10 min)
3.5k run (22 min)
Aqua biking (30 min)
6k run (30 min)

wk 24/25
run (35 min)
bike (1hr)
kayak (1hr15)
run (40 min)
bike (1hr15)
run (50 min)
run (1hr40)

Drinks
Reds: Blasted Church, Vancouver Island. Biggest suprise, velvety and morish.
Calafornian Zinfandel,
Grouse Mountain, Okanagan Valley, Vielles Vignes Cabernet Sauvignan.
See ya Later, Okanagan, Pinot Noir
Chat en oeuf, Ventoux blend, not bad at all.
whites
Mip Niq, Okanagan, very clear, native made
Okanagan Geuwertraminer
Many micro brews, best ones were Herman's black lager and an Ale from Victoria.


Not at all that well prepared for the marathon. There will have to be a lot of walking since I do not want to re-injur myself. I should be able to stay ahead of the 6 hour sweepers with about 18k of jogging.

The road to recovery

Week 22

x ski machine (25 min)
bike 12.5k (30 min)
water jog (30 min), swim (15 min)
swim (10 min)
swim (10 min)

Drinking:
L'Hortus Pic St Loup La Bergerie and La Grande Cuvée. Reds
Banyuls sweet red, reserve vignerone
Neuport white port
Champaigne
Rosés Buzet and Colliore
Pic Poule white
Langluvin whiskey

Apparantly the swelling has gone away in my back though I still feel a little occasional discomfort there. The flexiblity in my hip joint is almost where it should be. Dr. says it is too soon to say if I can run a marathon and the real culprits are my hamstrings, (too short), causing everything else to get pulled out of wack. I will have to do special stretches everyday plus after each sports activity. One thing I was not doing right in my streches was that I did not keep my opposite leg perfectly straight. Both knees should be in a locked position when you stretch your hamstrings.
When one is stretching their hamstrings it apears

Alternate route

So without running I am going to have to get really serious about the cross training.

Wk 21
5.5k run (35 min)
bike 10k (22 min), swim 1k (18min)
Sea swim (20 min)
Sea swim (2 times 5 min)

This week I have started with a x country ski machine and I am going to try to keep mixing it up.

Drinking
Mas de coume red from colliore, very strong and the first non sweet wine I have had from that region.
Duro red from Portugal
Cotes de mont ventoux rosé