HOT again

Yes, 79 F, 84 percent at the start, 91 F, 59 percent at the end. Whew. I did have a nice finish 58:39 for 4 miles, or 14:40 mpm, though my total time 4:23 lead to a pace of 16:08; needless to say my slow start held me back, though I was glad I was able to pick it up when it got the hottest. Ok, my final 4, ok, 5 miles WERE downhill and that helped. Final 5: 1:13:53.

More and more…

And I am thinking harder about my upcoming talk; I think that I have the math down. Next comes the slides.

Workout notes: weights only: pull ups, (5 sets of 10), bench press: 10 x 135, 3 x 185, incline: 10 x 135, decline: 10 x 165, military: 2 sets of 15 x 50 seated, supported, 10 x 40 standing, rows: 3 sets of 10 x 50 single arm, usual pt, plank, goblet squats: 6 x 30, 50, 50, leg press: 10 x 230, knee stretches. Weight: 190 (up?)

topics of the day here is a genuinely good article from National Review about racism: crying wolf vs. the real deal.