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rest today as well. did a bunch of stretching: legs, lats, wrists.

when i was in high school, you'd get marked more harshly the second time you made an error on a paper than the first time. and you'd get credit for not repeating an error. "hope to COPE, dope a ROPE" (correction of previous errors...repetition of previous errors). never forgot that little mnemonic. i have had too many goddamn re-entry overuse injuries. to get one now would be ROPE of the first order.

- run 18.01 in 1:38:04
T+DI 161. decided in the last 3-400m to try to finish just under 1:38, failed by three seconds. 5:27 average, brought down a little by the first and last km (5:06, 5:03). that's a wee bit too fast for a long run in such conditions but didn't feel bad. achilles a little stiff and weirdly may have gotten a little blister on my left heel.

- stretch

no run tomorrow and will take it a little easy tues-thurs because of not wanting to shoot mileage up too fast after the week off.

- bike ride x ~10 miles
rode down the oceanfront road with my mom. nice and easy, very pleasant.

mostly in the sound between the coast and the barrier islands where we stay. i've done a little in maine as well but a long time ago. and we did a fair bit of whitewater canoeing when i was a kid. never done any open-ocean kayaking.

8.5 miles is a good amount, especially if you're fighting against the tide or current. we did probably 6-6.5 the other day and most people were wiped out by the end.

- kayaking x ~3.5 hours
so nice. the last 45 mins or so were against the tide and into the wind, pretty heavy going. beautiful day, didn't get sunburned. shoulders gonna be a touch sore tomorrow.

run schedule today. body is like, no don't do it. so i'll go tomorrow. next week is beach anyway so it doesn't matter if schedule gets a little messed up this week.

beach exercise will be tennis, maybe a little running but not going to hold myself to anything, and whatever my family feels like doing w/r/t strength stuff. and maybe kayaking.

i was getting trap headaches last year. went to ER at one point, doc prescribed one of these:



made a huge, immediate difference.

- run 10.58 km in 54:19
T+DI 165, just horrendously humid.

- stretch