This one just slipped through my spam filters, and I thought I'd share. As usual, the letter and then a debunking below it.

Dear Sir/Madam,

1st Delivery Inc. offers an opportunity to apply for a full/part time position of Delivery Service Assistant for the United States citizens and legal aliens (Note: Previous experience in the delivery service is not required).

1st Delivery Inc. is a premier global provider of delivery service solutions, specializing in the international delivery solutions, with the long-term commitment history.

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According to a commute tracking site I use, in the last 15 weeks I've put over 3,000 fewer miles on my car, almost 2,900 pounds less carbon into the atmosphere, and spent $400 less on gas by riding the bus.

Take that, BP!

Part of the credit goes to Sound Transit's clean convenient buses and to the free bus pas from Microsoft.

Finally got in a pretty solid core strength and stretching workout on Friday. Good thing, because I needed it on Saturday. Wrangling a 5-year-old and a 19-month-old at the park is a great workout, especially when the 5-year-old wants to kick a ball around with you and the 19-month-old wants to wander off and explore. I was regularly running off to bring back the 19-month-old, then running and kicking with the 5-year-old. Combine that with doing a little upper body strength training on the playground equipment, and it was a fairly solid amount of exercise.

But that put my Saturday afternoon plans on hold when it stimulated a mild attack of sciatica. My plans to power-wash the garage floor while the baby napped turned into Daddy taking a nap too. The best I did was walking a circuit of the neighborhood (about a quarter mile) with the boys to see if there were any other kids out to play with.

The sciatica was better come Sunday, but not good enough for me to feel up to anything strenuous, so I took Sunday easy.

Goals for the coming week are 3 walks of at least 1 mile, 2-3 core strength and stretching workouts, and some small adjustments to my diet to cut some of the excess fat and calories. This morning, instead of my normal breakfast burrito with 6 slices of bacon, 2+ eggs, and 1/2 cup of shredded cheese in it, I had a bowl of Kirkland Cranberry Macadamia Nut cereal and a cup of low-fat milk. Do I feel as sated and warm in my tummy as I used to after the breakfast burrito? No. Do I feel just as sleepy? Yes. So no immediate sense of greater health or vitality from this lighter breakfast, but it's a process. Gotta give it a little time to kick in.

Just gotta keep making little incremental changes each week and hope those changes add up to me being able to run a 5k obstacle course come September.

On Wednesday, I ended up walking a different course than I did on Monday. My wife's car was in the shop, so she borrowed my car and was going to meet me at the Park and Ride to pick me up in the afternoon. When my bus got into the Park and Ride early, I decided not to waste 15 minutes waiting for her when I could get in a little exercise and began hiking home. I got a good half mile or more into my hike before my wife came along, going toward the Park and Ride and picked me up.

This morning, I overslept, and got an unintended mini workout. If I don't get to the Park and Ride before 7, parking gets very difficult to find. I had to park deep in BFE. Counting my paces and multiplying by about a 19-20 inch stride, I parked about 1/8th of a mile further from my stop than I normally do. So getting to and from the car today will add an extra quarter mile to my daily walking.

Remember, I'm seriously out of shape, so the first four weeks is just getting up to a 2 mile walk without significant pain in my back or lower body. Every little bit of extra exercise, stretching, and walking helps.

Next progress blog: Sunday night. See ya then.