MDay -30 -- Fri. Aug. 21

Switch to morning so I'm ready for weekend: schedule said 45 min. tempo run for 8 miles: feeling very stiff and a bit sore, but game for the 8 mile bit. Head off just after 10, airless muggy day, sunny too, so aim for shade. To GeoHannum and into rail trail, then stop on Jackson to stretch. No GPS device, left it at work, so time with cell phone. Start stopwatch after stretches: on to Howard, then back into rail trail, along to underpass, and then switch to Jabish Canal heading to 21. No sense of time, and not aiming to push here; keep it steady as far as the road, then slowly open up a bit. Sun was tough (no sunscreen), but better once I'm on OldSpfld; decide to take the shorter way home, not via school but back on trail, and push through on to Howard and then stop clock just by Stone Soup farm. Jogged home (tree down on rail line! -- call in to DPW), then calculated distance on web. Details:

Time: 9 + 1:06:40
Distance: 1 + 8.75 miles
Pace: 9 & 7:37s

Comment: after a very gentle start, I must have picked up pace quite a bit. Given how much trail there was, I think the last couple of miles came close to tempo. So, okay for now. One more run for the week, and I should be back at full mileage again.