Foot, shoulder, LIFE

Date	Place of run	Duration (min)	Start time
25 June	Vlora	34	6:13

Date	Place of run	Duration (min)	Start time
29 June	Moscow	33	7:02

I am in Moscow right now, living at the American Embassy, as a guest of Bill.  On the 25^th, I ran in Vlora after we spent a few days in the south of Albania.  The weather and the water were fantastic!  My right shoulder has become increasingly sore—to the point where I have trouble putting on my shirt.  I think it is getting better, though.  While I was able to be in the sea, I stubbornly continued to swim several times a day—thus prolonging and exacerbating the soreness.

The attack of the photo bombers

Date	Place of run	Back stroke (legs only)	4-flights	Duration (min)	Start time
19 June	Pool	48.28	21.98	63	7:39

19 June

On this day, I ran to the Ridge—the home of the American ambassador and many American Embassy employees. The boys and I are proud owners of a membership there. I swam a bit and then ran home. I didn’t do any pull-ups, push-ups or sprints.  My shoulders are super tight, as if they are swelled up beyond belief. The leg-only-back-stroke result floored me (if that is possible while swimming).  I guess the fluttering of the legs was working well.

Back stroke...legs only

Date	Place of run	Push-ups	Pull-ups	Steps at University	1-minute sprints	4 flights	Duration (min)	Start time
5 June	To M. Teresa	25,25	6,2	1:25.03	1	22.41	32	7:59

Date	Place of run	Push-ups	Pull-ups	Back stroke (legs only)	1-minute sprints	4 flights	Duration (min)	Start time
7 June	To M. Teresa	25,25	4,4	1:20.55	1	20.14	33	7:03

Date	Place of run	Push-ups	Pull-ups	Steps at University	1-minute sprints	Duration (min)	Start time
9 June	To M. Teresa	25,25	6,6	1:20.35	1	32	6:34

Date	Place of run	Back stroke (legs only)	Back stroke (legs only)	Duration (min)	Start time
10 June	Pool	1:02.55	1:20.67	25	10:35

June 9, nearly 5 seconds were shaved from the record time on the steps.  I have no explanation for this. A possible inaccuracy on the recording device, but we shall see during future efforts. 

Crunchy to the rescue!

Date	Place of run	Push-ups	Pull-ups	Steps at University	1-minute sprints	4 flights	Duration (min)	Start time
2 June	To M. Teresa	25,25	4,4	1:25.80	1	18.95	34	8:02

                So it seems that 1:25 is the baseline time for the steps. Three times running the steps, I’ve achieved something between 1:25 and 1:26 every time--  .40, .97, and .80.  I ran harder today, and I was thinking I would get below 1:25.  NOT.  I thought I would surely break the record. NOT.  With results that are within one second of each other, it makes me think I’m running at the top