5:30PM Combination of HOT, tired, and GI discomfort [what the... bbq pulled pork maybe?] Overall: dissatisfied.

Hard to see the markers on the run course. They need to design those things with runoff in mind so that the debris doesn't cover them up. Doesn't make sense to put the $$ into making them, then allowing them to be covered up with dirt and crud. Ron kicked our butts out on the bike. We stopped about halfway and had a break and then pushed it on home. Cam wanted to finish in under an hour so we did. He led most of the charge back. Then with just a little bit left Ron and I took the lead. Cam kicked my butt on the run afterward. I got to 15 min and he had turned around and was flagging me. I would have kept right on going! I only wanted to run 30 minutes, then when he passed I decided to stick with him for as long as I could. Shaved almost a minute off of where I probably would have finished. PM Swim: Took it easy, definitely felt slower than 47 and 49 on the first two laps! That's good. Would like them all to be like that, but eh. Didn't really have a good "feel" in the water. Felt like my form was crap. Times were so-so, but they weren't bad by any means. Probably just need to get in the pool more.

Well I finally did it. I went down. No- not like that you sickos! I rolled off the trail, tried to work my way back on like a dope and got caught in the straight-line rut like you do on a motorcycle. Center of gravity got out of whack and I fell over. I was skidding on my palms, then I tucked my left elbow under [wasn't sure how much meat I had left to grind down] and rolled over. Only a slight burn on the shoulder which should be gone tomorrow, a nice jelly-bean sized lump on that little bone that sticks out on the elbow, a scrape on the ankle bone and some scrapage [not really that much] on the palms. Bent one of my hoods out of alignment but it went back just fine. Otherwise everything else was okay. I felt fine, all things considered. Didn't think I'd be worth a poop but once I got the legs warmed up they were fine. I think it was better that I went out and rode today instead of just taking it easy because I stimulated the muscles and got the blood flowing a little bit. DEFINITELY taking tomorrow off still, then I dunno about Monday. Maybe a swim? Only two weeks until the Black Squirrel!

What a dumb idea to run in this heat. If I wasn't going riding tomorrow with some folks I would have done my long run tomorrow, but since I was asked to come last minute I had to make a judgment call. Probably would have been smarter to do it on Sunday morning, but eh. After tomorrow's ride I'm definitely taking TWO days off! I'm chafed in more places than I can reach, and we'll leave it at that.