If it wasn't risky to be in flash flood, I'd laugh and say the flooding means the pool came to you. Hope you continue to stay safe.

Good luck

This waffle sounds amazing!   We are now at the third and last US airport of the day. The flight across the Atlantic has been delayed by an hour. Considering the plane is at the gate already, this is mildly concerning.  Applied flame suppressant in the form of a bacon cheese burger and am now sitting by the gate and waiting for flight updates.   Airport food has an unfairly bad reputation,  both our meals today have been very good.   And I miss the Sidekicks.

I think I forgot i was a nerd yesterday. In my defence, my reminder app had a meltdown and lost a load of my subtasks and I don't see how I am expected to function without notes. Better today though. Did a longish, reasonably fast run up the river to Kew Bridge. Banksy, the artist chap, painted a goat in a wall down the road so I went off in search of that. There was a crowd of course. "Let me through, tourists" I said, thwacking them with the back of my hand, "I'm a local".  Anyway, I shouldn't complain, it's nice to see a crowd in England these days and not have it be around a kebab shop trying to make St George proud by er... stealing the contents of the till. Sigh.  Anyway, moving on from depressing recent shittery, my calories were also on point.  Got to stay on target and not miss another day. I'm going to scotland at the weekend to visit flyer who is in Scotland at the moment being a gap-year novelist, and I want to do a long run in the Friday and then challenge myself to run fast in the hotel treadmill in Sunday while we're away.  Strength training  tomorrow I think. Weight room. 

Me too. 

Hey Sov!    Yeah.. I'm a little wary still - the physio I went to about this before didn't mention a single thing wrong with my foot, but now I am thinking about it, I'm not entirely sure she looked at them. I am hopeful, but then I hoped the physio would help too.    Powering through is definitely not the right answer. I am not punishing myself, I just need to adjust slightly. The fundamental plan is still the same, but probably with far more subbing out exercises at CrossFit, and potentially I will need to dial back on the weightlifting. Hopefully not. Yoga and Mobility.. the exercises have yet to drop in my email, so my anxiety needs to get over itself to email them about that tomorrow 😬  But yeah, it will pivot slightly to be 'make sure I do the exercises once I get them', do my calf raises through the day and the hecking painful release thingy he showed me. Still planning to do yoga (YT videos), but on those days when I am short on time, the bare minimum to get that goal ticked for the day will be the rehab work.    Yikes! He did say insoles are something I should consider, but didn't elaborate. I need to ask some follow up questions in this email I have to send I think! I'm so glad yours have helped so much.       Day one: A success! Aside from seeing the sports massage/therapist person, I got my morning swim in, albeit much later than I will need to do when I'm back at work next week. Mobility work done in the form of a short yoga video, plus calf stretches and some raises. Calories... I am on target, with 58 to spare. But I squeaked in with my protein at 103.5g. It's not a tracked goal, since I want to get the hang of the calories first before really digging into macros. But protein will help preserve my muscle mass, so I want to at least keep an eye on it.     

I'm so glad it went well!! 💜

I missed this part, I'm sorry. That is terrible behaviour from your manager. I'd be very upset too. Why is she upset that you are out half an hour after closing? Please tell me you are at least being paid for the time you are there, not just when it's open. I am not sure what the laws are about that in Canada. 

I have no idea, it is a number that is common among physical therapists over here. I haven't had any running-related injuries since I started with that pace, so I guess it works for me? I would not expect it to depend on distance, but maybe slightly on speed and physiology. You want your front foot to land beneath you instead of in front of you, with an upright posture. I might dive into this rabbit hole at some point in the future...

It would help to know if it's summer hours, and not permanent, but still, a hand-written update with no forewarning... 🤯 Not cool