So D.H., did you have to speed up of slow down towards the end of your run to make those numbers work?  lol  Nice run btw, and I have to ask, how did your first day back at work go?

I rode the mtn bike today, 6 miles on the trail.  Nice & easy in 34 minutes to keep my sore foot moving.

I'm surprised at how sore I am after just a few miles with the walking sticks.  Once I'm back running again, I think I'll work those sticks into a couple of workouts each week.  I'll Nordic walk 2 miles on the railtrail, toss the sticks into the brush, run another 2 miles (the railtrail is 10 miles long) before turning back, then finish with another 2 mile walk after picking up the sticks for a total of 8.

The sticks work muscles in your hands, arms, shoulders and lower back all the way down to your butt.  Combined with running, who knows, maybe I could be the new Mr. Universe or maybe break 4 hours in a marathon...

Good workouts everyone. 

Took Sunday off. 

3.0 miles today, 23:21.  Mile 1 @ 8:38, 2 @ 7:50, 3 @ 6:53.  Raining today so on the treadmill.  Giants win!  Gotta love it!

Ray