Notes
Long run in 3 parts, with water and rest stops between. Temp was 68 at the start, 78 by the end of the third run and full hot sunshine. Should get up to 90 today. Sun and heat felt wonderful but I had to slow down by the end. First two runs were MP, third run was slow-twitch fiber recruitment and heat acclimation. One gel (2x caffeine) before the start of the second MP run. Ran in the brand-new Piranha's w/inserts. Wade and Tom were out biking and passed me a couple of times, then we chatted for a while after they were done riding as I had to let my legs recover. No cramping today! Ran the final 3 miles without a break in the middle, one calf thought briefly about cramping at first, so I kept the pace at 8:30 or slower and no problem. No cramps after finished running and not much upper leg pain, so that's improvement from two days ago. Good workout.