run.

walk: 1 mile
bike: 6.5 miles

Hip exercises.

Ran 6 with Derek and another runner whose name I cannot remember. Bruise is almost all gone but I cannot run without taping my butt cheek for support. There ia a ball of flesh that hurts when I land. It could be much worse so all is good.

45 on the Arc Trainer, 30 on the Treadmill (walking) and 18 on the Treadmill. The best part is I just ran my first mile without stopping or slowing down, a 12min/mile at 1% incline, and I feel so great. Before I got on I told myself I couldn't do it, then the distance kept climbing, I'll just go to a 1/4 mile, I'll do 4/10, may as well do the 1/2 mile, and before I knew it... 1 mile. Honestly I could have kept going.

with Lisa around Kebo/lower Ledgelawn.

With Bob Boyd even. Good to see Bob and Vanessa. Bob let's run this again next Thursday, same time.

Saw Bob and Vanessa and Helen just finishing their runs and enjoying their rewards.

Still chasing the elusive sub-40 EL, but completed it today in 40:30, a new EL-PR for me (by 13 seconds).

Enjoyed the great run & company with John at EL. Next Thursday at 4:30 is on my calendar too. Talk about life being good in the woods, Bonnie Murphy provided awesome banana bread muffins for our post-run. Next we got to see Desiree & Dave with the cross country team and were treated to some ice cream. Good to find Helen & Kevin out there too. Too fun! Vanessa and I enjoyed a 4 mile stroll at Witch Hole this morning.

of two bike rides.

The first was sticky and as tough as EL gets. The second, pushing a puddle of light in the coolness of the evening, might have been around a different lake.

Well done Kevin - I predict that you will get your sub 40 EL when it gets a little cooler.

Congrats to both of you!!!!!

And...what a pleasure to run into Michele in Ellsworth. :)