46:03
9:12/mile
Advice: running at 6am is much cooler than running at 8am or 9:30am. 70º, humid, but easy to run in this weather.
Started out and ran 3.5 miles right at 9:30 pace, then picked it up and ran the final mile with MJ's Billie Jean in my head...8:10 mile on the final mile. That may actually be slow...good groovin' tune.
Mark- good to be motivated, isn't it? I'm very lucky to be 2 blocks away from a small workout facility (open 24/7)...then again, everything is 2 blocks away in Keota.
The stretching is something I started doing after my last CA visit and stretched w/ Mike after our 3.1 run the morning after Caleb's party. I have always stretched my achilles out before running for fear of shin splints, but started doing some other basic stretching and my favorite is my hammy stretch...lie on your back, keep your torso straight, bend left knee up toward your chest and cross it over to the right side (keep your torso straight)...it will pull/stretch from your butt on down as you go to your right more. I grab the knee w/ my RH and pull it over. Do the same for your right side. I think it might stretch out your lower back, too. Mike?
Done for the day. Have a great trip, Mark. Craig blog over & out on this 26th day of June.
That's right, C. I like the book Stretching by Bob Anderson. He breaks it down by sport. I've done the stretching routines and then I pick and choose what works for me. I really started stretching because of my back issues, and it helps a lot.
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