I'm passing north of Topeka, but close enough that I think I can stand another visit with Frank, whom I have met before in New Jersey, Pennsylvania, and Indiana. Frank has visited the state capitols the old fashioned way, so I always know where to look for a picture of the capitol building. Next capitol on my list? Probably Denver.
I ran five miles today, and during the last two, my quads were complaining. One thing about biking for cross-training is that it doesn't really give your quadriceps muscles a break. But overall I felt good. My endurance is good and my lungs and heart are good for five miles at a brisk (if not spectacular) pace. With work, my legs will get stronger.