This was my first run in nearly TWO WEEKS due to my right calf injury. It felt AWESOME to be out running around the neighborhood. The temps and humidity were terrific. First-the calf was FINE. I did experience some tenderness in the outside underneath of left patella, but it abated as I ran on. This felt like a tight IT band which I stretched after the run. I ran this one with a 4:1 walk ratio as prescribed by John Ellis. The rest of the week is: tomorrow: 75 minutes X-training Thursday: 4 easy miles Friday: 45 minutes X-training 1 hour of Physical Therapy Saturday: REST (from exercise) Sunday: 5 easy miles Light stretching followed and I'll go through my full battery of stretches tonight after a light warmup. Ice will follow. Activity Route: -- Elev. Avg: 210 ft Location: Marion, CT, Elev. Gain: +0 ft Date: 09/01/09 Up/Downhill: [+232/-232] Time: 12:44 PM Difficulty: 2.1 / 5.0   Weather: Sunny   69 F temp; 41% humidity   69 F heat index; winds NNE 5 mph Performance Distance: 3.61 miles Goal: 12' 00 min/mi pace for 3 miles Time: 0:40:17 Speed: 5.4 mph Attained: 114% Pace: 11' 09 /mi Calories: 482   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 56 -0' 13 5.5 +0.1 -7 ft 2 11' 29 +0' 20 5.2 -0.2 +6 ft 3 11' 07 -0' 02 5.4 +0.0 +4 ft end 10' 54 -0' 15 5.5 +0.1 -3 ft Versus average of 11' 09 min/mile

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