As I suspected, while in Key Largo for a week (July 3 to 10), I only ran 2 times, about 3 miles each time, in fairly intense heat and humidity, although one run was cloudy and cooler than usual. However, I played tennis a number of times while there, and it seemed to be a good workout. I also snorkeled almost every day. Now, I'm not sure how snorkeling translates into a workout, but my style of snorkeling is to frequently go underwater for 10 to 20 seconds at a time. So, in a typical one or even 2-hour snorkeling outing, I am underwater holding my breath many times. Each time when I surfaced, especially on the deeper dives (upwards of 15 to 20 feet down), I would be breathing heavily and heartbeat was elevated. Could this potentially have a similar effect to a speed workout, or is it just plain tiring, and maybe even detrimental. Anyway, although I ate out every night, I didn't really gain weight, and felt tired out each night, so I think I was getting some exercise in. I also did more than the usual number of pushups and crunches while on vacation.
Upon my return, I have only run twice so far (about 4.1 miles each time 8:20 to 8:30/mile pace), played tennis twice, and lifted weights once. I should be running tonight and hopefully tomorrow.
On the tennis front, I played my 4.0 buddy again last night. Unfortunately, he won 6-3, 6-4. I was actually down 5-0 in the 2nd set, battled back to 5-4, but then caved and lost 6-4. I think my serve has picked up a little speed and consistency. I think I only had about 5 double faults (not bad for me), and my 2nd serve, although slower than the first, wasn't too bad, and he didn't hit many winners at all on my 2nd serve. I still don't have a true kick serve. This may take some work and even a lesson. My buddy took a private lesson from a pro just to start getting the hang of a kick serve. He didn't even try it in the match last night. Apparently, although seemingly routine, a good kick serve takes a lot of work.
That's it for now. No plans for time trials for now. Just enjoying summer in Buffalo (and Key Largo), playing tennis, and running as time permits.
Mark
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