got the runs

Nice big loop around the Conservancy and back on the roads.  I felt very strong on this run, and just at the end struggled with a somewhat bum knee--the same one that was hurting at the end of a hike on Friday.  Today (monday) everything feels alright.

Code orange air day...no running for me.  100 degrees, but heat index of 105 = gym day.  

Back and biceps today, with plans to return tomorrow for more.

Temps reached 102 today...another AC survival day.

About an hour at the gym doing chest, tri's, and legs.  This was going to be all I did today, but I got really grumpy that I can't get a run in so I just took off and did 3 miles.  It was hot alright, but not as bad as I thought.  Any serious run would certainly be nearly impossible, but I'm glad I did this little leg-stretcher.

Still trying to survive the heat..no running miles:

noon: 2000 meters in the pool.  Did a "pancake" workout for 1500 of it, which is where you climb out of the pool and jump back in every time you hit the wall (at either end).  In a 50 meter pool, I guess that's 30 times?  So yes...30...that gets really, really tiring.

pm: about 15 miles in the saddle.  With ~5 miles to go I blew out a spoke on my rear wheel, so had to baby it back to the barn.  Did NOT need a taco'd wheel.

One last gym session for the week--generalized full body workout.  We're seeing the last of the heinous weather, now just entering the really hot weather. 

6 miles on ze roads. and that is all i have to say.