Sounds like a nice run Rich.  My walks are mostly for rest days to get my steps in (try to get 10K steps per day).  If I don't run or walk I'll only get 5k in or less.  Did my walk yesterday mostly out of habit (left my fitbit at home - so no steps or stairs recorded).

Did 4 miles on the tread mill followed by 1/2 mile walk.  Splits were 9:11, 8:09, 7:37 and 7:03.  Felt better at the end then I expected, still felt like I could go a little faster.  Wife and I are looking at running a race tomorrow in SF - late binding so, we'll see...

Run strong.

Ray

We have a friend who works at Stanford and the handed out pedometers and asked them to do 10K steps a day.  Kaiser also advocates you do 10K steps a day.  Fitbit default goals are 10K steps a day, 10 floors a day 70K steps per week and 70 floors per week.  As a goal oriented person the fitbit makes me more aware of how much or little I'm moving in a day.

I think walking helps recovery.  Body repair is about blood flow and minimizing inflamation and walking is a reasonable minimal stress exercise.

Wife is more of a runner then I am these days.  Think she's done 6 or more marathons in the last three years and tries to do at least 1 1/2 marathon a month.

Ray

It's funny, when I walk I'm close to 2000 steps per mile.  When I run, closer to 1400 steps per mile.  Oddly enough, if you're moving consistently you do quite a few steps.  If you sit at a desk all day, not so much (working with computers - that's me).  If I walk 5 miles, I'll usually end up with about 7 or 8 miles for the day and close to 15K steps.  If I run 6 miles, I'm 1-2K steps less...go figure.

Wife does well.  She got 2nd in her age group at the 1/2 today.