OK... ready ??

FIRST and FOREMOST :  Weather in Leavenworth for June 13th - 80 degrees and partly sunny.  I'm all about that !!! 

1 - I can still run !  I figured I'd better see if I can do at least a mile without dying... and I can :)   I actually did a lightening fast 8 minute mile... then the shin protested loudly, so I walked / jogged another .75 miles and tapped out.  BUT I CAN STILL RUN !!  wahoo !

2 - in regards to the shin... I go to the ortho doc on Thursday.  We'll see what the sports med pro has to say about a shin that has freakin hurt (sometimes aches, sometimes kills, sometimes not walkable)  since October of 2007 ( i know the exact day too.. it was when Rob and I decided we should see what the run would be like from Mandalay Bay to the Strat and back... yeah... shin splint... it's 8 miles by the way, without the stairs we did)

3 - I got my runners world magazine today... ok are you ready for this ??? www.runcarneros.com   and www.winecountryruns.com   HOW FUN WOULD THAT BE ???   Half marathons and 5K's thru Cali wine country... c'mon,  you gotta admit that'd be good !

4 - AND... www.runningcruise.com   It's with John "the Penguin" Bingham.   7 days in the Caribbean, and each port stop you get to run the island.  Different distances,  different terrains,  and can you even imagine the scenery ???   I might have to take a look at that.   It says by the end of the week you'll have run a marathon distance.  NICE!!

5 - Clif Quench !!!  Like gatorade, only cooler :)  less carbs , more sodium than most sports drinks.  There's a lime-aid flavor that tastes like a margarita !  Hello !!  Mix that with the Margarita Shot Bloks and it's a fiesta !!  

6 - www.restaurant.com  - you know,  my fav place for discount certificates,  has just added some great places to the choices,  StripSteak and Mix at Mandalay Bay.... and here's an 80 percent (that's right !!) code that is valid until the 15th  "PRESENT".   Use zip code 89109 and search within 5 miles and you'll get most of the places that are available on the Boulevard.    

7 - Let's SAY if ,  just IF,  you wanted to train for the Vegas Full Marathon - there's a totally do-able 16 week program in this month's Runners World.  And... you'd start around the first week of August to be ready for December

8 -  Last - check out this yummy salad - although I'd ditch the crab meat and use cubed chicken or pork 

10 oz fresh green beans cut into 1/2 inch pieces

2 tbsp coarse sea salt

1 cup plain 2% Greek yogurt

1 tbsp dijon mustard

1/4 tsp fine sea salt

4 tbsp fresh chives - minced

1 Granny Smith apple peeled and cubed

1 ripe avocado peeled and cubed

8 oz cooked lump crab meat (or chicken or pork) 

Fill a large pot fitted with a colander with water.  Bring the water to a rolling boil over high heat.  Add coarse sea salt and green beans.  Cook until crisp-tender 3 -4 minutes.  Remove the colander from the water.  Rinse the beans with cold water so they cool quickly.  Drain the green beans and wrap them in a towel to dry.  In a large shallow bowl,  whisk together the yogurt. mustard and fine sea salt.  Add the green beans, chives, apple, avocado, and meat.   Toss carefully to evenly coat.  Serves 4

220 calories    17g carbs     20g protein   9g fat