Tough 20 miler in the heat today at lunchtime. Bell Canyon and Dimple Dell road out and back with one loop cooldown around the neighborhood. Miles 12-16 at 6 min to 5:32/mile progressing about 8 seconds faster or so each mile. AI stretching afterwards. 70-75% mhr for majority of the run with 4 miles at 80%-85% mhr.
L-Cottage cheese/cayenne pepper sauce. Spinach and carrot salad. Banana. Cornbread/honey
D-Cajun chicken over rice./ Orange slices. Grape juice to cool the flames from the chicken.