Workout Summary: Swim 800

500 pull wu in 7:12
300 of mixed drills, 50 yd each
100 free 1:15
Spent rest of time showing Rob/Erin various drills and some stroke technique.

Went out to watch the Div. 1 regional cross country championships today in Portland.
Stanford look good for about 2 miles, but Oregon by the finish put their top 5 scoring runners in the top 15 overall. Galen Rupp took 4th (I think...cluster of 5 at the finish) at just over 30 min. for the 10K. Galen slipped and nearly went down with 200 meters to go, he lost a few seconds trying to regain his balance in the mud. Good race. Arizona runner won, I think he was african, looked like maybe morocco.

Diet:
Breakfast: whole grain muffin, water, small coffee
Lunch: Turkey Rueben, 5 Jalapeno poppers, diet soda
Dinner: Ahi sandwich, french fries, 4 pints of stout!