Longish run as planned. I wanted 10 miles and thought the route I was taking would cover that. Almost, not quite. Still, a good route from the house through the neighborhoods around Middletown, combination of a few others I take. Kept the run in z1/z2 since I had that brick yesterday. I also want to see about getting my %BF down again and keeping it long/slow seems to be best for me to help do that. Need to get some 2+ hour runs done prior to EMan. Nice run and added it to my route manager. The rest of the week kinda depends on the weather and when I can get the grass mowed. I was going to do that today based on yesterday morning's forecast. But, it unexpectently rained this morning making the grass wet. If it dries up today, I'll see about doing it later. But, it's not looking that way at present. Tomorrow will be a day off, though. Might do yoga in the evening. Tuesday maybe strength and run at Ft D See about the rest of the week.

Got a little later start than I wanted but thought I could get the planned brick in with the time I had. Nice out with temps in the mid 60s and low humidity. Thought I had a headwind going out so I took things easy going out. I was supposed to be taking it easy in zone 2 anyway. Headwind would be good training. So needless to say, a bit slow going out. At 13 miles out, my back tire went flat!! I'm like "Again???". Found this time that there was a long thin silver sliver stuck in the tire and of course puncturing the tube. Unfortunately, I was too fast trying to find the problem and sliced my finger a bit trying to find the problem. Not cool. Also had a devil of a time prying the sliver out of the tire. Finally got that done and put the spare in. Now I didn't use a CO2 cartridge but pumped up using the little manual pump I have. But, never know the pressure after that. Seemed okay. As I just passed a gas station, went to see if I could clean my finger and maybe pump up the tire a bit more. Was going to use the car tire pump but the adapter I have is meant for a manual Shrader. So used the manual pump and just pumped up until I couldn't any longer. Continued on but I did think that now I don't have a spare and I'm going out farther with no way to get home if this tire flats again. Thought the possibility was a bit remote and continued on. Coming back was faster but not overly so and I was pushing a bit. No second flat, thank goodness. It now had gotten late due to the time spent dealing with the flat and taking care of finger/pumping tire. So, I decided that only a half hour run would be good. Oh, this was definitely more difficult getting started after 53 miles! Legs took about 10 min to warm up. After that, seemed to be moving okay until just before I got back. Quads definitely were saying they weren't happy. So I need to repeat this again with a longer run. Tomorrow I'm planning on a long slow run, hopefully 10 miles. Might go to the C&O. Will see. Monday - day off.

Spent a bit too much time at work and only had enough time to get a short run in this evening. That's okay cuz I'll be doing a long brick tomorrow. Chilly out as temps were only in the mid 50s. It was okay, good running weather but I'll take the 70s and 80s in prep for Eagleman in case it gets hot again this year. More tomorrow.

Train issues today led to getting home a bit later than I would've wanted. So, had only enough time to do a short ride in the valley. After all the rain and violent weather, it was a really nice evening with mostly sunny skies, a good bit of wind, and low humidity. Used my tri bike to do the route and actually in the headwinds I liked getting some practice facing those again. Good tailwind for the last 5 miles back to the car too! Tomorrow as earlier plans were nixed and now I'm free to train, I may do a short strength session in the morning and the run in the afternoon. Saturday is looking like a long brick on 194 -> 52 miles biking and 1 1/2 hours running. Slow and steady. Sunday I may run in the morning with the club. Monday will probably be a day off.

Well, last day for the indoor pool at Ft D to be open until Sept, so I decided to take advantage of it with an early morning swim. It actually is quite refreshing to swim this early. Repeated Monday's session as I really do need to get used to the distance again. Took first 2 400s easy and then picked up with the last 2. Last one was under 8 min. Not sure about the rest of the day as, unfortunately, I should try and get the grass done today if I can. Hope to do some sort of ride or run I think later. In light of the pool's closing, I'm going to switch to strength training and probably using tubing to simulate strokes. Also after Memorial Day, the outdoor pool will be open and in the mornings too. But of course, weather dependent. I do have a few other options but I will have to pay for all of those. I really need to get back into strength training again anyway. More later...

Swim session first up today. Need to start getting a bit longer distance going so decided to do four 400s with a short break in between. Lost count on the first one and think I probably did an extra lap. First one was real easy and then others were pretty consistent coming in around 8 min per 400. Kinda normal for me. Then I thought perhaps of doing a very easy short run as I probably won't be doing anything tomorrow. Kept it pretty easy in zone 1. Warm out with temps in the 80s but sun was hidden by high overcast clouds. Like I said, tomorrow will be a rest day as I have another obligation in the evening. Wed, last swim in the indoor pool for a while until Sept as pool closes for renovations. Maybe a run afterwards or a fast spin before. Thurs hoping for a bike ride.