9kms followed by 50 minutes of continuous stair running. I usually dont eat at night and run early morning. Last night however I had a bowl of kheer with grapes and it was the perfect amount of fuel - I felt strong and powered through. A very rare feeling nowadays.

I may try this again. Not too much that the dairy and fiber upsets the tummy - just enough for the glycogen to make home in the muscles to provide fuel.

I wanted to write this down before I forget: I love the way we communicate, when your eyes focus on my funny lip shape. Sometimes I hear my voice and its been silent all these years when my screams get lost in a paper cup.