It's one of those weeks, when the pavement heats up your soles, when the air is heavy, when the sun is stronger, when the breeze is hot.

Back when I was deep in training for my fourth Ironman race, I was asked to write about my most memorable workout. I thought, "Too many over the last decade to isolate any one as 'most memorable.'" But then I thought about a workout I did earlier that summer.

What I might be able to do in July is not necessarily what I can pull off in April.

What is it about running in circles (or ovals - which my track buddy John Duffy more correctly celebrates on his license plate: "OVAL RCR") that is so compelling? After all, the same paces and distances can be run on any road or trail. The lure of the track, for me, is all about precision, consistency and competition with myself and others.

For most of the last two decades, I rigorously trained and raced guided by a heart-rate monitor. And even though for the last few years I have been monitor-free, based on "feel" I have a pretty good idea of my heart rate at various paces.

Tempo running is important for marathon training, unless you are just "training to finish."

Done properly, recovery runs should be at a consistent easy pace (where it is easy to carry on a conversation with partners, in heart rate zone 2, 65%-75% of maximum heart rate).

It was twilight with dawn on tap. I was turning my bike around on a gravely side road across from Cantigny Golf Club. Whoops! I suddenly found myself in a zero-speed fall.

Stay active, stay challenged, enjoy what you do, always have a goal on the horizon..that's my thinking.

Going from last place to medal stand has inspired me to seek previously unimaginable results in other parts of my life by "going long," setting a plan and acting on it over time.

Our Jim Spivey track workout on Thursday evening was fun!  Well, it was not so fun in that it was hot and humid.

We have a good situation at masters. Two swimmer coaches (college swimmers at Notre Dame and University of Illinois Chicago, both triathletes as well and one coaches the kids' teams at the club), no added fees but lanes still reserved. We get along and encourage others to join us.

Note to self: Ride more and ride harder so next time I am less like dead meat!

Run by feel and love every step. I did, but I was running right at my current edge. We passed the mile marker on our rails to trails limestone screenings path - 8:03. Geez, that's the fastest road mile I've run in awhile.

I am writing this because I know so well that when I publicly announce a goal (back myself into a corner?) I am more likely to achieve it.

Short story: Long group ride goes haywire due to crash, the wrong equipment and outriding conditioning. Long story, read if you want to learn how not to undertake a long group ride:

At Ironman Canada in August 2005 - my 6th IMC in a row - my front tire rolled off the rim while I was descending at 30 mph and I was launched over my handlebars

Mini rant: I'm kinda tired of reading articles by those who are "amazed" about older athletes who are competing mano a mano with the younger folks.

In this writer's experience as a long-time marathon runner and Ironman, runners and triathletes who look for the quick fix and instant success don't get what they are looking for.

What part of triathlon do you like the most and why? The best parts are the rising anxiety on the beach, pushing the bike and passing people, and finding legs during the run. Picking one: the bike.